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The Eternal Beach-Body Plan
Phase II - Week 6: Workout IV
by T.R. Goodman
Exercise I: Dumbbell Bench Press
Sets: 2 Reps: 8 Rest: 45 Seconds
Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest [1]. Press the weights straight over your chest [2], and then lower them back to the starting position. That's one rep.
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The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise II: Incline Dumbbell Press
Sets: 2 Reps: 8 Rest: 45 Seconds
Set an adjustable bench to a 30-to 45-degree incline, grab a dumbbell in each hand, and sit back on the bench, holding the dumbbells at shoulder level [1]. Press the weights overhead [2], and then lower them back to the starting position. That's one rep.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise III: Seated Dumbbell Shoulder Press
Sets: 2 Reps: 10 Rest: 45 Seconds
Grab a pair of dumbbells and sit on a bench with the back raised 90 degrees. Hold dumbbells at shoulder height [1], and then press them straight overhead [2]. Lower them back to the starting position. That's one rep.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise IV: Cable Side Raise
Sets: 2 Reps: 10 Rest: 45 Seconds
Attach a D-handle to the low pulley of a cable station and grab it with one hand, your palm facing the machine. Take a few steps away from the machine and stand perpendicular to it, so that there is tension on the cable [1]. Raise your arm up until it's parallel to the floor [2], and then lower it back to the starting position. That's one rep. Complete 10 reps, and then repeat on the opposite arm.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise V: Dumbbell Deadlift
Sets: 2 Reps: 8 Rest: 45 Seconds
Stand holding dumbbells at your sides [1]. Keeping your lower back in its natural arch, bend forward at the hips and slightly at the knees to lower your body until the dumbbells touch the floor [2]. Reverse the direction to return to the starting position. That's one rep
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise VI: Incline Dumbbell Curl
Sets: 2 Reps: 10 Rest: 45 Seconds
Sit at a lat-pulldown station and grab the handle outside shoulder width [1]. Pull the bar down to your collarbone [2], and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise VII: Lying Triceps Extension
Sets: 2 Reps: 10 Rest: 45 Seconds
Hold a straight bar in with an overhand, shoulder-width grip and lie back on a bench. Press the weight overhead so that it's directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the bar until it's just above your forehead [2]. Reverse the motion to return to the starting position. That's one rep.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise VIII: One-Arm Cable Kickback
Sets: 2 Reps: 10 Rest: 45 Seconds
Attach a D-handle to the low pulley of a cable station and hold it with an underhand grip. Keeping your lower back in its natural arch, bend forward at the hips until your torso is roughly 45 degrees to the floor [1]. Keeping your elbow tight against your side, extend your elbow to straighten your arm [2]. Reverse the motion to return to the starting position. That's one rep.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise IX: Straight-Leg Hip Extension
Sets: 2 Reps: 12 Rest: 45 Seconds
Lie on your left side on a flat bench with your left shoulder off the end and your right hand on a stool or the floor for support. Keep your left leg straight. Straighten your right leg and extend it 90 degrees in front of you-then let it hang off the bench so that your foot just touches the floor [1]. Raise your right leg as high as you can without shifting your hips (your left hip bone must remain in contact with the bench) [2]. Lower it back to the starting position. That's one rep. Complete all your reps, and then switch legs and repeat.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise X: One-Legged Lunge
Sets: 2 Reps: 10 Rest: 45 Seconds
Stand a few feet in front of a bench, bend your right knee, and rest the top of your right foot on the bench [1]. Keeping your torso upright, bend your left knee and lower your body until your right knee touches the floor (but do not rest it on the floor) [2]. Reverse the motion to return to the starting position. That's one rep. Perform 12 reps and then switch legs. When you can perform three sets of 12 reps, add dumbbells to the exercise.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise XI: Side Plank
Sets: 2 Reps: Hold for 90 Seconds Rest: 45 Seconds
Lie on your side, resting your weight on that side's forearm. Raise your hips into the air so that your body forms a straight line, and hold the position for time.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise XII: Swiss-Ball Crunch
Sets: 2 Reps: 25 Rest: 45 Seconds
Cross your arms over your chest and lie back on a Swiss ball [1]. Tuck your chin to your chest and crunch your rib cage toward your pelvis [2]. Lower your body to the starting position. That's one rep.
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The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street