Exercise I: Incline Cable Fly

Sets: 2 Reps: 10 Rest: 30 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.

  

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: Cable Side Raise

Sets: 2 Reps: 10 Rest: 30 Seconds

Attach a D-handle to the low pulley of a cable station and grab it with one hand, your palm facing the machine. Take a few steps away from the machine and stand perpendicular to it, so that there is tension on the cable [1]. Raise your arm up until it's parallel to the floor [2], and then lower it back to the starting position. That's one rep. Complete 10 reps, and then repeat on the opposite arm.

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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: 10 Rest: 30 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: Incline Dumbbell Curl

Sets: 2 Reps: 10 Rest: 30 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 V: Triceps Pushdown

Sets: 2 Reps: 10 Rest: 30 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 VI: Straight-Leg Hip Extension

Sets: 2 Reps: 10 Rest: 30 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 VII: Squat

Sets: 2 Reps: 10 Rest: 30 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 VIII: Dumbbell Split Squat

Sets: 2 Reps: 10 Rest: 30 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 IX: Single-Leg Static Squat

Sets: 2 Reps: Hold for 90 Seconds Rest: 30 Seconds

Bend your right knee and raise the lower leg behind you so that you balance on your left leg [1]. Reach your arms out in front of you for balance, and squat down as low as you can [2]. 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

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Exercise X: Plank

Sets: 2 Reps: Hold for 90 Seconds Rest: 30 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 time. 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: Swiss-Ball Side Crunch

Sets: 2 Reps: 10 Rest: 30 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..

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Directions and Phases

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