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4 Weeks to a Beach-Worthy Body (for Men)
Day 024 - Max it out
Warm up 5 minutes. 2 sets x 12 reps each. SERIES 1: triceps dips, fly machine, push-ups, abs. SERIES 2: triceps cable press downs, flat bench dumbbell flys/bench press, push-ups, decline abs. SERIES 3: Roman chair abs, push-ups. Stretch 5 minutes. 
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Today's Workout:
LET'S FOCUS ON TRICEPS AND PECS. 2 sets each exercise, 12 reps each.
SERIES 1:
We'll get the hardest part out of the way: a set of dips at the Gravitron. Do as many as possible without assistance. Bend the arms to a 90 degree angle as you lower your body down, hold for a count, then straighten.
Head over to the fly machine for a slow set, taking 3 counts to bring the arms together in front of your chest, the lowering for 3 counts.
Hit the floor for a set of 20 perfect push-ups (lower the chest right between your hands.) Perform a set of ab crunches on a ball or on the floor, and repeat SERIES 1.
SERIES 2:
Do a set of triceps press downs at the cables using the rope and cables. Stand with your feet together, knees slightly bent, elbows locked in by your side (you should only move your forearms up and down for this exercise; the rest of your body remains still). Hold for a count at the bottom.
On a flat bench, perform a set of 8 dumbbell flys, then 8 bench presses. Hold for a count at the bottom of each rep. Remember to keep your lower back flat throughout.
Another set of 20 push-ups, then...
A set of abs on the decline bench to close out SERIES 2.
SERIES 3:
Hit the Roman chair for a set of bent knee ab curls.
Alternate with a third and final set of 20 push-ups. Stretch.
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