Workout Routines

The Eternal Beach-Body Plan: Workout 19

In this new week of the Eternal Beach-Body plan, you'll be adding a new, total-body exercise to your repertoire: the power clean.

by
Cable Exercise
milan2099 / Getty
milan2099 / Getty
Duration 60
Exercises 11
Equipment Yes

One great feature of the Eternal Beach-Body Workout Plan is its well-rounded variety. In both Phase I and now Phase II, many workouts eschew traditional bodybuilding splits—"back day," "chest day," etc.—in favor of all-purpose workouts that hit many muscle groups at a time. Instead, this workout plan tweaks other, often ignored, variables, like volume, intensity, and rest periods.

But at times you will face new exercises—and in this workout, the first of week 7 of the plan (aka Phase II, week 3)—you'll finally face off against a new opponent: the power clean. A classic test of explosive strength, the power clean will primarily tax your hips, glutes, and hamstrings, as well as your shoulder and arm mobility. It's the perfect test for your progress so far.

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. This workout calls for 60-second rest periods, so you'll be able to use slightly heavier weights than in previous workouts.

The Eternal Beach-Body Workout Plan Workout 19: Lower-body power-up

Exercise 1.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
2 sets
8 reps
60 sec. rest

Exercise 2.

Incline cable flye You'll need: Adjustable Cable Machine How to
Incline cable flye thumbnail
2 sets
8 reps
60 sec. rest

Exercise 3.

Power Clean You'll need: Barbell How to
Power Clean thumbnail
3 sets
10, 8, 8 reps
60 sec. rest

Exercise 4.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
2 sets
8 reps
60 sec. rest

Exercise 5.

Dumbbell Deadlift You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
2 sets
8 reps
60 sec. rest

Exercise 6.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
2 sets
8 reps
60 sec. rest

Exercise 7.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
2 sets
8 reps
60 sec. rest

Exercise 8.

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

Exercise 9.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
2 sets
12 reps
60 sec. rest

Exercise 10.

Plank You'll need: No Equipment How to
Plank thumbnail
2 sets
120 sec. reps
60 sec. rest

Exercise 11.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
2 sets
120 sec. reps
60 sec. rest
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