# The Eternal Beach-Body Plan: Workout 22

## Spark your physical transformation with this mauler of an upper-body routine.

by

It's a new week of the Eternal Beach-Body Workout Plan, and that means you can look forward to a slightly different workout protocol. The math is simple: You're getting stronger + now you get slightly longer rest periods = you get to lift more weight.

As we close out Phase II of the plan, you'll be tackling many of the same exercises that you've been doing before, which means your muscles should have plenty of experience handling these particular motions. But as we've noted at the start of last week, by increasing the rest periods and the weight, you'll ensure that your size and strength go up as well.

## 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 75-second rest periods, so you'll be able to use slightly heavier weights than in previous workouts.

### The Eternal Beach-Body Workout Plan Workout 22: The upper-body muscle mauler

#### Exercise 1.

You'll need: Cable Machine How to
2 sets
8 reps
75 sec. rest

#### Exercise 2.

You'll need: Adjustable Cable Machine How to
2 sets
8 reps
75 sec. rest

#### Exercise 3.

You'll need: Barbell How to
3 sets
10, 8, 8, reps
75 sec. rest

#### Exercise 4.

You'll need: Dumbbells How to
2 sets
8 reps
75 sec. rest

#### Exercise 5.

You'll need: V-Handle Attachment How to
2 sets
8 reps
75 sec. rest

#### Exercise 6.

You'll need: Dumbbells How to
2 sets
8 reps
75 sec. rest

#### Exercise 7.

You'll need: Dumbbells How to
2 sets
8 reps
75 sec. rest

#### Exercise 8.

You'll need: Elastic Band How to
2 sets
8 reps
75 sec. rest

#### Exercise 9.

You'll need: Barbell How to
2 sets
8 reps
75 sec. rest

#### Exercise 10.

You'll need: Dumbbells How to
2 sets
8 reps
75 sec. rest

#### Exercise 11.

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

#### Exercise 12.

You'll need: Medicine Ball How to
2 sets
120 sec. reps
75 sec. rest
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