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The Better Sex Workout

Build the muscles that make you better between the sheets.

Day 1

1.Bench Press

Sets: 4 Reps: 6

Hold the bar with an overhand, outside shoulder- width grip. Your shoulder blades should be squeezed together with your entire back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Lower it to just below your sternum, then push your feet hard into the floor to help you press the weight up.

2. Incline Dumbbell Press

Sets: 3 Reps: 10

Set a bench at a 25- to30- degree angle and lie back on it with dumbbells. Press the weights over your chest.

3. Dumbbell Overhead Press

Sets: 3 Reps: 8

From a standing position, brace your core and press the weights from shoulder level to overhead.

4. Skull Crusher

Sets: 3 Reps: 10

Lie on a bench holding an EZ-curl bar, your hands at shoulder width. Start with the bar over your face and, keeping your upper arms stationary, lower the bar to your forehead then press back up.

5. Ab Wheel Rollout

Sets: 4 Reps: 10

Hold the axle of an ab wheel and kneel on the floor (you can do it with knees straight if that’s too easy). Roll forward just until you can no longer maintain a neutral spine. Roll it back until it’s under your shoulders.

6. Conditioning

Sets: 4 Reps: 10

Sprint uphill 30–40 yards (or use a treadmill on a steep incline). Walk back down and rest one to two minutes. Repeat for 5–10 sprints.

 

Day 1

Day 2

Day 3
 

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