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.

  

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: 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.

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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: 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.

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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: 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.

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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: 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.

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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 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.

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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: 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.

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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: 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.

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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: 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.

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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: 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.

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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 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.

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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 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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Directions and Phases

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