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Sexercise Training for Men
Day 018 - Love Train
WU 5 min. 2 sets x 12 reps each. SERIES 1: preacher dumbbell curls (pause at midpoint,) straight bar biceps curls (3 count raise/lower,) push-ups, Swiss ball obliques crunches; SERIES 2: cable crossovers, bench dumbbell press (3 count raise/lower,) push-ups; SERIES 3: straight bar upright rows (2 count hold,) dumbbell lateral raises (pause at midpoint,) setaed abs, push-ups; stretch. 
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LET'S FOCUS ON BICEPS, SHOULDERS, AND CHEST. 2 sets each exercise, 12 reps each. Lot's of push-ups today, lads: practice makes perfect, and hopefully you'll be spending a lot of time in this stance. For SERIES 1, head back to the preacher bench. What you choose to pray for is up to you. Using a dumbbell, execute a set of hammer curls, 10-12 on each arm, raising and lowering the weight slowly. To keep it interesting, pause for a count in the middle, like so: halfway down, all the way down, half way up, all the way up. Next, holding a straight bar, stand with your feet hip-width apart, knees slightly bent, and execute a set of regular biceps curls, raising for 3 counts, then lowering at the same pace. Perform a set of crunches for your obliques (crossing over from side to side) on the Swiss ball; hold a 5 or 10 lb. plate behind your head to add difficulty. Then (drum roll please...) PUSH-UPS! Give me 20 for the corps. Repeat SERIES 1. SERIES 2: Cable crossovers for your chest. Leaning forward on a 45 degree angle, keeping the elbows slightly rounded, squeeze the weights in front of your chest and lower slowly. Then hit the bench for a set of dumbbell presses, lowering and raising on a slow 3 count. Finish blasting your chest with push-ups (try for another 20), and repeat all 3 exercises. For SERIES 3, deltoid-a-rama. Using a straight bar, perform a set of upright rows, holding the weight for 2 counts at chest height (keep the elbows high, shoulders relaxed.) Switching to dumbbells, do a set of lateral raises, stopping at the halfway point as you raise and lower the weights to shoulder height. Work in seated abs on the bench, then hit the deck for a final set of 20 push-ups. Repeat SERIES 3. Stretch out your arms, and relish that tight, worked feeling- ummm.
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