Workout Routines

The Eternal Beach-Body Plan: Workout 18

Train broad swaths of your upper body, legs, and abs in this hypertrophy-focused workout routine.

by
Squats
MoMo Productions / Getty
MoMo Productions / Getty
Duration 60
Exercises 12
Equipment Yes

This week of workouts is a crucial turning point in the Eternal Beach-Body Workout Plan. As in previous Phase II workouts, you'll be taking a relatively well-rounded approach by working chest, back, arms, legs, and abs in roughly equal measure.

This total-body approach, which incorporates just as many "big rock" compound lifts as it does isolation exercises, will build the next layer of your fitness foundation.

Directions

Do each exercise in straight sets; complete all sets of each exercise before moving on to the next.

Make sure you pay attention to the designated rest—45 seconds will go by fast, and you'll be well served by tracking your rest periods on your watch or on a clock.

You should be able to use slightly heavier weights than those you had used for previous higher-volume workouts in Phase I of the Eternal Beach-Body Workout Plan.

The Eternal Beach-Body Workout Plan Workout 18: Upper body, legs, and abs

Exercise 1.

Feet-Elevated Pushup You'll need: Bench How to
exercise image placeholder
2 sets
20 reps
45 sec. rest

Exercise 2.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
2 sets
10 reps
45 sec. rest

Exercise 3.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
2 sets
8 reps
45 sec. rest

Exercise 4.

Single-Arm Row With Partial Lunge You'll need: Barbell How to
Single-Arm Row With Partial Lunge thumbnail
2 sets
10 reps
45 sec. rest

Exercise 5.

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
2 sets
8 reps
45 sec. rest

Exercise 6.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
2 sets
10 reps
45 sec. rest

Exercise 7.

Single-Leg Hip Extension You'll need: Bench How to
Single-Leg Hip Extension thumbnail
2 sets
12 reps
45 sec. rest

Exercise 8.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
2 sets
10 reps
45 sec. rest

Exercise 9.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
2 sets
10 reps
45 sec. rest

Exercise 10.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
2 sets
10 reps
45 sec. rest

Exercise 11.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
2 sets
25 reps
45 sec. rest

Exercise 12.

Medicine Ball Russian Twist You'll need: Medicine Ball How to
Medicine Ball Russian Twist  thumbnail
2 sets
12 reps
45 sec. rest
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