Workout Routines

The Eternal Beach-Body Plan: Workout 24

Grab a barbell and build up your total-body strength with the final workout in Phase II.

by
Side Plank
Tinpixels / Getty
Tinpixels / Getty
Duration 60
Exercises 11
Equipment Yes

Congratulations: You're about to complete Phase II of the Eternal Beach-Body Workout Plan. To get through this phase, though, you need to make it through this challenging workout that will test your overall leg and glute strength with some classic barbell exercises like the deadlift, front squat, and hang clean. You don't have to go too heavy, as the rep counts of these exercises are still relatively high, but you will need to be mentally focused as you tackle this workout.

To wrap things up (and get you a little closer to that beach body you've wanted all this time), you'll get an added bonus of three abs exercises to put the finishing touches on your physique.

One note: You don't have to use a machine for the chest-supported row. If your gym allows, just set up a bench over a barbell, lie face-down on the bench, and row the barbell off the floor.

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. Use relatively heavy weights, but be sure that you can complete the designated reps of each exercise with perfect form. Also, make sure you

The Eternal Beach-Body Workout Plan Workout 24: Barbell strength-builder

Exercise 1.

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

Exercise 2.

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

Exercise 3.

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

Exercise 4.

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

Exercise 5.

Chest-Supported Row How to
Chest-Supported Row thumbnail
2 sets
8 reps
75 sec. rest

Exercise 6.

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

Exercise 7.

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
2 sets
8 reps
75 sec. rest

Exercise 8.

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

Exercise 9.

Lateral Plank Walk You'll need: No Equipment How to
Lateral Plank Walk  thumbnail
3 sets
10 reps
75 sec. rest

Exercise 10.

Feet-elevated side plank You'll need: Bench How to
Feet-elevated side plank thumbnail
3 sets
10 reps
75 sec. rest

Exercise 11.

Spiderman Pushup You'll need: No Equipment How to
exercise image placeholder
3 sets
10 (each side) reps
75 sec. rest
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