Exercise I: Dumbell Bench Press

Sets: 2 Reps: 8 Rest: 60 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.

  

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 Dumbbell Press

Sets: 2 Reps: 8 Rest: 60 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.

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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: 60 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: 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.

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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: 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

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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: Incline Dumbbell Curl

Sets: 2 Reps: 8 Rest: 60 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 VII: Lying Triceps Extension

Sets: 2 Reps: 8 Rest: 60 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.

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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: Squat

Sets: 2 Reps: 8 Rest: 60 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 IX: One-Legged Lunge

Sets: 2 Reps: 10 Rest: 60 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 X: Plank

Sets: 2 Reps: Hold for 120 Seconds Rest: 60 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.

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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: Side Plank

Sets: 2 Reps: Hold for 120 Seconds Rest: 60 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