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4 Weeks to a Beach-Worthy Body (for Men)
Day 022 - The home stretch
Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: standing biceps hammer curls, squats, push-ups, abs. SERIES 2: incline biceps curls, split squats, push-ups, reclining abs. SERIES 3: obliques abs, decline abs. Stretch 5 minutes. 
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Today's Workout:
THE FINISH LINE IS IN SIGHT! IT'S ALMOST TIME TO HIT THE SURF, SO LET'S KICK IT INTO HIGH GEAR WITH BICEPS, LEGS, AND ABS. 2 sets each exercise, 12 reps each.
SERIES 1
Standing biceps curls, hammer style, holding dumbbells. Let's do these by the squat rack in preparation for the next exercise. Start standing straight with your elbows by your sides. Raise and lower the weights at the same time with the palms facing in towards each other.
After 12 reps, go for a set of decline dumbbell flys. Remember to keep your lower back flat against the pad, raising and lowering the weights to the edge of your peripheral vision (in front of your shoulders.) Hold for a count at the bottom.
Next, hit the floor for a set of push-ups (if you can't do this on your toes, let your knees and lower legs rest on a pad). Make sure that as you lower your body down, your chest comes right between your hands. Finally, perform a set of ab crunches on the floor or on a Swiss ball. Repeat SERIES 1.
SERIES 2
Lean back against a bench and use the same set of dumbbells for a set of incline biceps curls. Make sure that your lower back remains flat against the bench, palms facing the ceiling. Never straighten your arms completely. Raise and lower one arm at a time, alternating sides.
Next, stay at the bench for a set of incline bench presses. Lower the bar for 4 counts, raise for 4 counts, nice and easy.
Hit the floor again for a second set of push-ups (10 for the corps!). Do a set of reclining abs on the bench before repeating SERIES 2.
SERIES 3
Alternate oblique ab crunches on a Swiss ball (or on the floor) with:
Ab crunches on a decline bench. Repeat SERIES 3, and stretch.
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