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4 Weeks to a Beach-Worthy Body (for Men)
Day 010 - Back to business
Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: triceps kickbacks, ab crunches, triceps dips. SERIES 2: flat bench dumbbell flys, push-ups, decline abs. SERIES 3: oblique crunches on ball or floor, lower back extensions. Stretch 5 minutes. 
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Today's Workout:
WE'RE HITTING EVERYTHING TWICE THIS WEEK! TODAY'S FOCUS IS ON TRICEPS, PECS, AND ABS. 2 sets each exercise, 12 reps each.
SERIES 1
Let's superset, beginning with triceps kickbacks using a dumbbell. Place your left knee on the bench and grasp the end of the bench with your left hand to steady yourself. Keeping your right elbow by your side (as if it were latched in place), straighten your right arm out, hold for a count, and lower to the starting position. After 12 reps, repeat the exercise on the other side.
Next, a set of ab crunches on a Swiss ball or on the floor.
Then, back to triceps with a set of dips on the Gravitron (or try to so a set of unsupported dips). Rest, and repeat SERIES 1.
SERIES 2
On a flat bench, perform a set of dumbbell flys, keeping your back pressed flat throughout the exercise. Remember, arms are slightly rounded at the elbows, and open to the sides, stopping just in front of your shoulders.
Execute a perfect set of 20 push-ups, lowering the chest directly between your hands and stopping an inch before your nose touches the floor (hopefully, you train at a tidy gym). Keep your abs tight and your lower back flat.
Finish with a set of abs on the decline bench (lower back stays flat) and repeat the series.
SERIES 3
Alternate abs with some lower back work. Lying on the floor or on a Swiss ball with your fingers behind your ears, cross over from side to side, working your obliques (10 on the right side, 10 on the left).
Next, do a set of back extensions (for your lower back) either lying face down on the floor, or on a special stand designed to support your hips and feet throughout the exercise. Ask a member of the gym staff to point this out and show you how it works. Repeat SERIES 3 and stretch everything out.
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