Exercise I: Cable Fly

Sets: 2 Reps: 10 Rest: 30 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: 10 Rest: 30 Seconds

Set up as you did for the cable fly, but adjust the bench to a 45-degree incline. Perform the fly movement the same way as described here.

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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: Dumbbell Shoulder Press

Sets: 2 Reps: 10 Rest: 30 Seconds

Sit on a bench and incline the back so that it supports your upper body. Hold a dumbbell in each hand at shoulder level [1], and press the weights straight overhead [2]. Lower them back down. 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: Cable Lateral 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 V: Bentover Cable Lateral Raise

Sets: 2 Reps: 10 Rest: 30 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 fl oor [1]. Raise your arms up until they're parallel to the fl oor [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 VI: Wide Grip Lat 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 VII: 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 VIII: Lying Barbell Triceps Extension

Sets: 2 Reps: 10 Rest: 30 Seconds

Grab a straight bar with an overhand grip and lie back on a bench. Press it overhead so that it is directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the bar to your forehead [2]. Extend your elbows 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: Dumbbell Kickback

Sets: 2 Reps: 10 Rest: 30 Seconds

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the fl oor. Tuck your elbows against your sides and allow your forearms to hang, your palms facing the sides of your body [1]. Simultaneously extend both elbows, raising the weights until they are in line with your torso [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