The Eternal Beach-Body Plan

Exercise I: Lying Superman with Alternating Arms

Sets: 2 Reps: 12 Rest: 45 Seconds

Elevate a flat bench or place a board on an incline bench as shown so that when you lie facedown on it, your arms won't touch the floor. Hold a light dumbbell or weight plate in each hand and lie facedown on the bench. Raise both arms behind you so that they are close to your sides. Now raise one arm straight up in front of you until it's in line with your torso, but hold the other arm where it is (you should look like Superman flying through the air) [1]. Lower that arm back to your side, and then raise the opposite arm [2]. That's one rep.

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Directions and Phases