Workout Routines

The Eternal Beach-Body Plan: Workout 21

Turn up the heat on your legs, chest, arms, and abs with this well-rounded (but still legs-focused) workout routine.

by
Deadlift
Brian Caissie / Getty
Brian Caissie / Getty
Duration 60
Exercises 11
Equipment Yes

Another day of the Eternal Beach-Body Workout Plan, another total-body workout—this one focused on legs, chest, arms, and abs.

Your friend from Workout 19, the power clean, is back. And with deadlifts, squats, and lunges joining the power clean on today's roster, you can be sure your glutes and hamstrings will be feeling the burn all day.

Also, a word from the rise: Unlike our feature photo model there, you don't need to go especially heavy on those barbell deadlifts. You're doing sets of eight, so you should pick a very manageable weight, and focus on your form above all.

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 21: Legs, chest, arms, and abs

Exercise 1.

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

Exercise 2.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press 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.

Deadlift You'll need: Barbell How to
Deadlift  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.

Neutral-Grip Triceps Extension You'll need: Dumbbells How to
Neutral-Grip 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.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
2 sets
10 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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