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Sexercise Training for Men
Day 029 - A little more magic
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: squats, incline bench press, Swiss ball abs w/ plate; SERIES 2: adductor/abductor machine (2 count hold,) biceps preacher curls, push-ups; SERIES 3: fly machine (3 count raise/lower,) straight bar biceps curls (stop at midpoint,) seated abs, push-ups. Stretch. 
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LET'S TARGET YOUR LEGS, CHEST, AND BICEPS TODAY. 3 SERIES, 2 sets each exercise, 12 reps each. We're rapidly approaching the end of our time together, and I want to take this opportunity to thank you for your persistence and dedication. Let's hit it hard in our final week together. Start off at the squat rack for SERIES 1. Perform a set of squats, keeping the weight back over your heels, lower back flat. Hold for 3 counts at the bottom. Switch to an incline bench press using a straight bar, and then perform a set of abs on the Swiss ball (hold a plate behind your head for an added challenge.) Repeat SERIES 1. For SERIES 2, back to the adductor and abductor machines for an inner/outer thigh workout. Let's work on your squeeze: hold for 2 counts, knees together, on the adductor machine; then 2 counts, knees apart, for the abductors. Next, a set of preacher curls, hammer style. Perform these one arm at a time, using a set of dumbbells. Finish the series with a set of 20 push ups on the floor, with either your toes or your knees planted (it's easier on your knees.) Your hands are wide apart, your back stays flat, and your chest lowers down right between your hands. Repeat SERIES 2. Finally, for SERIES 3, use the fly machine for your first set: three slow counts bringing the elbows together in front of you, then a slow 3 count release. Standing with a straight bar, perform a set of biceps curls, stopping at the halfway point on the way up and the way down. Make sure the elbows remain tightly by your sides throughout the exercise. Work in a final set of seated abs on a bench, and execute another set of 20 push-ups. Repeat SERIES 3. Stretch, and hit the showers.
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