Workout Routines

The Eternal Beach-Body Plan: Workout 8

Strengthen your back and abs with the eighth workout in the program.

by
Man Lifting Dumbbells
Hero Images / Getty
Hero Images / Getty
Duration 60
Exercises 11
Equipment Yes

As you've probably noticed by now, the Eternal Beach-Body Workout Plan balances functional training with bodybuilding-style hypertrophy to make sure you're not only looking strong and healthy, but also feeling strong and healthy.

In the eighth workout of the program, you'll contine working on shoulder and hip mobility, as well as fundamental core strength. You'll also incorporate some unilateral (aka one-arm or one-leg) work, which will help you eliminate muscular imbalances and ensure a well-rounded physique. And with plenty of biceps exercises in there for good measure, you'll get a great pump, too.

Directions

Do each exercise as straight sets; complete all sets of each exercise before moving on to the next.

Make sure you pay attention to the designated rest—you'll be well served by tracking your rest periods on your watch or your phone.

For reference, check out the rest of the workouts in Phase I of the Eternal Beach-Body Workout Plan.

The Eternal Beach-Body Workout Plan Workout 8: Back and abs

Exercise 1.

Resistance Band Pull-apart Shoulders Drill You'll need: Resistance Band How to
exercise image placeholder
2 sets
15 reps
30 sec. rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
2 sets
12 reps
30 sec. rest

Exercise 3.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
2 sets
15 reps
30 sec. rest

Exercise 4.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
2 sets
12 reps
30 sec. rest

Exercise 5.

Straight-Bar Curl You'll need: Barbell How to
Straight-Bar Curl thumbnail
2 sets
12 reps
30 sec. rest

Exercise 6.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
2 sets
12 reps
30 sec. rest

Exercise 7.

Dip You'll need: Dip Station How to
Dips thumbnail
2 sets
15 reps
30 sec. rest

Exercise 8.

Kneeling Hip Flexor Mobilization You'll need: No Equipment How to
Kneeling Hip Flexor Mobilization  thumbnail
2 sets
15 reps
30 sec. rest

Exercise 9.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
2 sets
15 reps
45 sec. rest

Exercise 10.

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

Exercise 11.

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