Workout Routines

The Eternal Beach-Body Plan: Workout 20

Start adding slabs of muscle to your shoulders with this barrage of upper-body exercises.

by
Pushup
NKS_Imagery / Getty
NKS_Imagery / Getty
Duration 60
Exercises 11
Equipment Yes

Remember how, back in the beginning of the Eternal Beach-Body Workout Plan, you spent so much time working on shoulder mobility?

Now is when all that advance work pays off.

With this workout—the eighth of Phase II, and the twentieth overall—you'll be doing a formidable combination of exercises that target all three heads of your deltoid muscles, ensuring even and aesthetically balanced shoulders growth. Several of the exercises will also hit your chest, back, arms, and abs, but the main focus here is building your shoulders both directly and indirectly.

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 20: Add slabs of shoulder muscle

Exercise 1.

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

Exercise 2.

Seated dumbbell overhead press You'll need: Dumbbells How to
Seated dumbbell overhead press thumbnail
2 sets
8 reps
60 sec. rest

Exercise 3.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
2 sets
8 reps
60 sec. rest

Exercise 4.

Underhand-Grip Pulldown You'll need: Lat Pulldown Bar How to
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2 sets
8 reps
60 sec. rest

Exercise 5.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
2 sets
8 reps
60 sec. rest

Exercise 6.

Landmine One-Arm Row You'll need: Barbell How to
Landmine One-Arm Row thumbnail
2 sets
8 reps
60 sec. rest

Exercise 7.

Dumbbell Pullover You'll need: Bench, Dumbbells How to
Dumbbell Pullover thumbnail
2 sets
8 reps
60 sec. rest

Exercise 8.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
2 sets
8 reps
60 sec. rest

Exercise 9.

Decline EZ-Bar Triceps Extension You'll need: EZ-Bar How to
Decline EZ-Bar Triceps Extension thumbnail
2 sets
12 reps
60 sec. rest

Exercise 10.

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

Exercise 11.

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
2 sets
15 reps
60 sec. rest
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