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The Eternal Beach-Body Plan
Phase I - Week 4: Workout XI
Exercise I: Pushup
Sets: 2 Reps: 15 Rest: 20 Seconds
Place your hands on the floor about shoulder-width apart and extend your legs straight behind you-your body should form a straight line from your heels to your head [1]. Lower your body until your torso is about one inch off the floor [2], and then push yourself back up. That's one rep.
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Exercise II: Lying Butterfly
Sets: 2 Reps: 15 Rest: 20 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. Raise both arms behind you so that they are close to your sides, palms facing you [1]. Now rotate your palms so that they face the floor [2], and then raise your arms out to your sides and then overhead until your thumbs touch [3]. Rotate your palms so that they face each other again, and then bring them back to your sides. That's one rep.
Exercise III: One-Arm Lat Pulldown
Sets: 2 Reps: 15 Rest: 20 Seconds
Attach a D-handle to the pulley of a pulldown station and sit facing the machine. Grab the handle with one hand with your arm extended overhead so that you feel tension on the cable [1]. Pull the handle straight down and to the side until your elbow ends up at your side [2]. Reverse the motion to return to the starting position. That's one rep. Perform 12 reps, and then switch arms and repeat.
Exercise IV: Stiff-Legged Deadlift
Sets: 2 Reps: 15 Rest: 20 Seconds
Hold a barbell in front of your thighs with palms facing you [1]. Keeping your lower back in its natural arch, bend at the hips and slightly at the knees and lower your torso until it's nearly parallel to the floor [2]. Extend your hips and knees to return to the starting position. That's one rep.
Exercise V: Wide-Grip Cable Row
Sets: 2 Reps: 15 Rest: 20 Seconds
Sit at a cable station with your knees slightly bent and your torso perpendicular to the floor. Grab the bar with a wider than shoulder-width grip [1], and row it to your lower abdomen [2]. Reverse the motion to return to the starting position. That's one rep.
Exercise VI: Dumbbell Curl
Sets: 2 Reps: 12 Rest: 20 Seconds
Hold a dumbbell in each hand at your side [1]. Keeping your elbows braced against your sides, curl the weights up [2]. Reverse the motion to return to the starting position. That's one rep.
Exercise VII: Straight-Bar Cable Curl
Sets: 2 Reps: 12 Rest: 20 Seconds
Attach a straight bar to the low pulley of a cable station and grab it with an underhand, shoulder-width grip [1]. Keeping your elbows close to your sides, curl the bar up [2]. Reverse the motion to return to the starting position. That's one rep.
Exercise VIII: Lying Dumbbell Triceps Extension
Sets: 2 Reps: 12 Rest: 20 Seconds
Hold a dumbbell in each hand and lie back on a bench. Press the weights overhead so that they are directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the dumbbells behind your head [2]. Reverse the motion to return to the starting position. That's one rep.
Exercise IX: Straight-Knee Static Bridge
Sets: 2 Reps: Hold for 90 Seconds Rest: 20 Seconds
Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds [1]. That's one set.
Exercise X: Swiss-Ball Bridge
Sets: 2 Reps: Hold for 90 Seconds Rest: 20 Seconds
Lie back on a Swiss ball and raise your hips in the air so that your body forms a straight line. Fight your lower back's tendency to arch and try to keep it flat [1]. Hold the position for 90 seconds.
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