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Sexercise Training for Men
Day 032 - Whip those Muscles
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: pull-ups, lat pulldowns (3 count hold,) push-ups, Swiss ball abs w/ plate; SERIES 2: back extensions, triceps cable pressdowns (3 count hold,) dips; SERIES 3: military presses (1 count hold,) bent-arm lateral raises, push-ups, reclining abs. Stretch. 
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LET'S WHIP THOSE MUSCLES INTO SHAPE: BACK, TRICEPS, & SHOULDERS TODAY. 2 sets each exercise, 12 reps each. Warm up for 5 min. SERIES 1: Mistress Michelle here to administer some punishment. Start the day with pull-ups: either assisted by the Gravitron, or on your own, slave. Let's really tear those muscles down by supersetting: head right to the lat pulldown cable. Remember not to arch your lower back, and bring the bar to your chest for 3 counts. Next, 20 push-ups, keeping the stomach tight, lower back flat. Work in a set of abs on the Swiss ball using a 10 lb plate, and repeat SERIES 1. [Sound of whip cracking.] Move it! Begin SERIES 2 with a set of lower back extensions on a slant board. Then back to the cables for triceps pressdowns. Hold the weight for 3 counts at the bottom, keeping the elbows tightly by your sides. Close out the series with a set of dips, either at the Gravitron or unassisted. Repeat SERIES 2. Finally, SERIES 3 starts with military presses. Bring a set of dumbbells together above your head, lower them to shoulder height, and hold for a count before pressing them back up. Really work those shoulders by grabbing a set of dumbbells next for a set of bent-arm lateral raises. Keep the arms bent to a 90 degree angle at the elbow, raise the weights to shoulder height (as if your arms were wings,) and lower down to your sides. Hit the deck for another set of push-ups: 20, nose to the floor. Conclude with a set of reclining abs, lying on a bench and curling your knees in to your chest. Repeat SERIES 3. Stretch, and call it a day. You have made your mistress proud.
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