Workout Routines

The Eternal Beach-Body Plan: Workout 22

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

by
Bicep Curls
Westend61 / Getty
Westend61 / Getty
Duration 60
Exercises 12
Equipment Yes

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.

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

Exercise 2.

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

Exercise 3.

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

Exercise 4.

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

Exercise 5.

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

Exercise 6.

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

Exercise 7.

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

Exercise 8.

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

Exercise 9.

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

Exercise 10.

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

Exercise 11.

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

Exercise 12.

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