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Sexercise Training for Women
Day 011 - Upper Body Caress
WU 5 min. Then 2 sets x 12 reps: SERIES 1: biceps concen. curls, push-ups, reclining abs; SERIES 2: chest fly machine (3 count hold,) dumbbell lateral raises (1 count hold,) seated abs; Stretch. 
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GET EXCITED FOR BICEPS, CHEST, AND SHOULDERS. Everyone should have a great set of pecs. (Remember, ladies: if done religiously, these chest exercises will keep you perky indefinitely.) Warm up, then do 2 sets each exercise, 12 reps unless otherwise indicated. SERIES 1: biceps concentration curls: sit on the edge of a bench with your right elbow on the inside of your knee. Slowly raise and lower the dumbbell, keeping your palm facing the ceiling, elbow perpendicular to your leg. Then hit the deck for a set of push-ups (we remember why we're doing these, don't we?) Lower the chest between your hands for a set of 10-20, depending on your strength level. Lastly, reclining abs: lying on the bench, holding the edge above your head, curl your bent knees to your chest and slowly lower them (lower back stays flat.) Repeat SERIES 1. SERIES 2: Hit the fly machine for a set of pec squeezes: hold together in the center for 3 counts before relaxing open (make sure the elbows never open past your shoulders.) Then grab a set of dumbbells for lateral raises, raising and lowering the weights up to shoulder height on each side (hold for 1 count at shoulder height.) Finish the series with abs: sitting on the edge of the bench with knees bent to 90 degrees, lift and lower the legs towards the floor, focusing on your lower abs, 10-12 reps. Repeat SERIES 2, and stretch.
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