Return to http://www.mensfitness.com/fitness/workout_routines/265
The Eternal Beach-Body Plan
Phase II - Week 7: Workout VIII
by T.R. Goodman
Exercise I: Lateral Pushup
Sets: 2 Reps: 20 Rest: 60 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.
| Next
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise II: Seated Dumbbell Shoulder Press
Sets: 2 Reps: 8 Rest: 60 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 III: Bentover Cable Lateral Raise
Sets: 2 Reps: 8 Rest: 60 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 IV: Wide-Grip Pulldown
Sets: 2 Reps: 8 Rest: 60 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 V: Dumbbell Deadlift
Sets: 2 Reps: 8 Rest: 60 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: Standing One-Arm Row
Sets: 2 Reps: 8 Rest: 60 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 VII: Dumbbell Pullover
Sets: 2 Reps: 8 Rest: 60 Seconds
Hold one dumbbell with both hands and lie back on a bench. Press the dumbbell straight over your face [1], and then lower your arms behind your head as far as you can [2]. Pull the dumbbell 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: Barbell Curl
Sets: 2 Reps: 8 Rest: 60 Seconds
Hold a straight bar with an underhand, shoulder-width grip [1]. Keeping your elbows braced against your sides, curl the bar as high as you can without letting your elbows come forward [2], then 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: Lying Dumbbell Triceps Extension
Sets: 2 Reps: 12 Rest: 60 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 X: Swiss-Ball Crunch
Sets: 2 Reps: 30 Rest: 60 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.
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street
Exercise XI: Swiss-Ball Side Crunch
Sets: 2 Reps: 15 Rest: 60 Seconds
Lie on your side on a Swiss ball and place your hands behind your head [1]. Contract your abs and bend your torso as high as you can [2]. Reverse the motion to return to the starting position. Be sure not to tuck your chin during the movement. That's one rep. Complete all your reps on that side, then switch sides and repeat.
Previous |
The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street