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The Eternal Beach-Body Plan
Phase II - Week 6: Workout V
by T.R. Goodman
Exercise I: Lateral Pushup
Sets: 2 Reps: 20 Rest: 45 Seconds
Get into pushup position [1], and then move your right hand next to your left [2]. Now move your left hand a foot or so to your left, so that your hands are shoulder-width apart again and your body is several degrees counterclockwise from where you started [3]. Perform a pushup [4]. That's one rep. Repeat the pattern in a clockwise direction on your next rep.
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The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise II: Bentover Cable Lateral Raise
Sets: 2 Reps: 10 Rest: 45 Seconds
Grab the ends of two opposing low-pulley cables in each hand, your palms facing the machines. Keeping your lower back in its natural arch, bend forward at the hips until your torso is just above parallel to the floor [1]. Raise your arms up until they're parallel to the floor [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 III: Wide-Grip Pulldown
Sets: 2 Reps: 8 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 IV: 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 V: Standing One-Arm Row
Sets: 2 Reps: 10 Rest: 45 Seconds
Grab a dumbbell in your right hand and split your stance so that your left foot is in front of the right. Keeping your lower back in its natural arch, bend over at the hips until your torso is about 45 degrees to the floor [1]. Row the weight up to the side of your chest [2]. Lower the dumbbell to return to the starting position. That's one rep. Complete 10 reps with the right arm, and then switch legs and arms and repeat.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise VI: Dumbbell Curl
Sets: 2 Reps: 10 Rest: 45 Seconds
Hold a dumbbell in each hand and let your arms hang at your sides [1]. Keeping your elbows close to your sides, curl the weights up [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 VII: Straight-Bar Cable Curl
Sets: 2 Reps: 10 Rest: 45 Seconds
Attach a straight bar to the low pulley of a cable station and hold it with an underhand grip, your elbows close to your sides [1]. Curl the handle up without moving your upper arms [2], and then lower it 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 VIII: Lying Dumbbell Triceps Extension
Sets: 2 Reps: 10 Rest: 45 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 until they are 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 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: Dumbbell Split Squat
Sets: 2 Reps: 10 Rest: 45 Seconds
Hold a dumbbell in each hand (or use only your body weight if you're having trouble with the movement) and split your legs so that one foot is a few feet in front of the other [1]. Bend both knees and lower yourself until your rear knee nearly touches the floor [2]. (It should look like you're in the bottom position of a lunge.) Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one leg, and then switch legs and repeat.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise XI: Plank
Sets: 2 Reps: Hold for 90 Seconds Rest: 45 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. That's one set.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise XII: 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.
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The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street