Exercise I: Cable Fly

Sets: 2 Reps: 8 Rest: 75 Seconds

Attach a D-handle to the low pulleys of two facing cable stations, and roll a flat bench in between them. Grab a handle in each hand and lie back on the bench, and then press the handles straight up in front of you so that your palms face each other (you should feel the cables trying to pull your arms apart) [1]. Begin moving your arms apart and in a downward arc-keeping a slight bend in your elbows-until they are 90 degrees to your torso. Your chest should feel stretched in the bottom position [2]. Squeeze your chest muscles to return to the starting position. That's one rep.

  

Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise II: Incline Cable Fly

Sets: 2 Reps: 8 Rest: 75 Seconds

Attach a D-handle to the low pulleys of two facing cable stations, and roll an adjustable bench in between them. Set the bench at a 30 to 45-degree angle, grab a handle in each hand, and lie back on it. Press the handles straight up in front of you so that your palms face each other (you should feel the cables trying to pull your arms apart) [1]. Begin moving your arms apart and in a downward arc-keeping a slight bend in your elbows-until they are 90 degrees to your torso. Your chest should feel stretched in the bottom position [2]. Squeeze your chest muscles to return to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise III: Power Clean

Sets: 3 Reps: 10, 8, 8 Rest: 75 Seconds

Hold a barbell in front of your thighs with a shoulder-width grip, palms facing your body. Keeping your lower back in its natural arch, bend your hips and knees and lower your torso so that the bar ends up just above your knees [1]. Explosively extend your hips and knees and shrug the bar, coming up onto the balls of your feet [2]. Continue pulling the bar and as it rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders, and then straighten up [3]. Reverse the motion to return the weight to the floor. That's one rep. Each rep should be done with explosive speed in one fluid motion.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise IV: Bentover Cable Lateral Raise

Sets: 2 Reps: 8 Rest: 75 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.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise V: Wide-Grip Pulldown

Sets: 2 Reps: 8 Rest: 75 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.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise VI: Dumbbell Deadlift

Sets: 2 Reps: 8 Rest: 75 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.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise VII: Incline Dumbbell Curl

Sets: 2 Reps: 8 Rest: 75 Seconds

Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench. Keeping your upper arms braced against your sides [1], curl the dumbbells as high as you can [2]. Lower the weights back to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise VIII: Triceps Pushdown

Sets: 2 Reps: 8 Rest: 75 Seconds

Attach a straight bar to the top pulley of a cable station and hold it with an overhand, shoulder-width grip. Tuck your elbows close to your sides [1]. Without allowing your arms to move forward, squeeze your triceps and straighten your elbows [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise IX: Squat

Sets: 2 Reps: 8 Rest: 75 Seconds

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands about 8 to 12 inches wider than shoulder width. Nudge the bar off the rack, take one step backward, and stand with your feet just a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath, and bend your hips and knees, lowering your body as far as you can [2]. Extend your hips to return to the starting position. That's one rep.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise X: One-Legged Lunge

Sets: 2 Reps: 8 Rest: 75 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.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise XI: Plank

Sets: 2 Reps: Hold for 120 Seconds Rest: 75 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 75 Seconds. That's one set.

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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street

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Exercise XII: Side Plank

Sets: 2 Reps: Hold for 120 Seconds Rest: 75 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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Directions and Phases

The Eternal Beach-Body Plan: Phase II was shot at Gold's Gym, Manhattan—Wall Street