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Sexercise Training for Women
Day 025 - Going the distance
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: incline bench press, machine flys (3 count hold), Swiss ball abs; SERIES 2: pull-ups, dumbbell dead-lifts, Swiss ball obliques abs; SERIES 3: seated military press, push-ups, seated abs. Stretch. 
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SUPER SETS: BACK, CHEST, SHOULDERS. Let's repeat some of the exercises that we've learned to date, applying the "super set" principle again. Remember, super sets involve performing two exercises, back-to-back, for the same muscle group. Don't worry if you have to lower the weight for the second set of each exercise; super-sets fatigue your muscles more quickly than what we've been doing. SERIES 1: Incline bench press using a straight bar. Keep your lower back flat throughout. Then a set of machine flys, squeezing the arms together for 3 counts in the center. Execute ab crunches on a swiss ball with a plate, then repeat SERIES 1. For SERIES 2, let's tackle your entire back. Start with pull-ups, either on the Gravitron or unassisted (you she-woman,) and then move into dead-lifts with a set of dumbbells. Lower the dumbbells to the floor directly above your toes, and straighten up slowly, activating you lower back muscles. Finish the series with a set of obliques ab crunches on a Swiss ball, and repeat all 3 exercises. Finally, for SERIES 3, start with a seated military press. Holding a set of dumbbells, bring them together above your head: make sure to keep your lower back flat throughout. Execute a perfect set of 20 push-ups, and perform seated abs on a bench. Spend extra time stretching out your lower back today.
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