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4 Weeks to a Beach-Worthy Body (for Men)
Day 008 - Mix it up
Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: decline bar bench press, biceps dumbbell hammer curls, abs. SERIES 2: incline dumbbell flys, incline biceps curls, decline abs. Stretch 5 minutes. 
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Today's Workout:
LET'S START THE WEEK WITH PECS, BICEPS, AND ABS. As always, do 2 sets each exercise, 10-12 reps each. Make sure to consult a personal trainer or gym staff member with questions on any of these exercises.
SERIES 1
Back to the bench. There are 3 ways to bench press: incline, flat, and decline, with incline being the most challenging. Today we'll power up at the decline bench for a set of straight bar presses. Make sure to add more weight than you pressed at the flat bench. Follow the same pointers: lower back flat against the pad, stopping the bar about an inch above your chest with your elbows out to the side (think ""football goalpost"").
Next, with a dumbbell in each hand, perform a set of standing hammer bicep curls (keep your palms facing in towards each other). Keeping your elbows by your sides, raise and lower one arm at a time.
Perform ab crunches on a Swiss ball or on the floor, and repeat SERIES 1.
SERIES 2
Grab a set of dumbbells and an incline bench for a set of flys. Keep your back pressed against the pad, and arms slightly rounded at the elbows as you open to the sides. Hold for a count at the bottom, then squeeze the weights together in front of your chest. Never lower the weights past your shoulders for fear of damaging your rotator cuffs. An easy rule of thumb is to keep them in view of your peripheral vision.
Staying there, perform a set of biceps curls (use either the same set of dumbbells, or go down a few pounds). Make sure that your lower back remains flat against the bench, palms facing the ceiling; never straighten your arms completely.
For the last set of abs, return to the decline bench and perform a set of crunches. Rest, and repeat SERIES 2.
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