Sex, Weight, and Fuckability

Beauty and Porcelain: Drew May

“Boys are cute, but food is cuter.” – Tori A.

Heaviness plagues me. And no, I’m not talking about weight. I’m talking about responsibilities. Last night, I had plenty of work to finish and was not in the mood to play “loving parental figure.” My lover was dead set on a night with Sally even though what I craved was a night in complete silence with incense burning and music playing. Reluctantly, I agreed to see him as long as he shut his mouth and lay next to me respectfully. All the lights were already off when he entered my apartment, loudly, slamming the door.

He ran into my bedroom and leaped on the bed at full speed. Then, he rested his head on my chest like an adoring child, while he wrapped his arms and legs around my body squeezing me tightly. Had I been in a lusty mood I might’ve responded to his overtures with some enthusiasm, but alas, I was not.

Sally, for once, was not “in the mood.”

Now, for a girl with a sexual appetite the size of Texas, this was strange situation, indeed. Yet, a number of factors about this “quasi relationship” are irritating. First of all, the dude, an overly-excitable Sagittarius, has been grating on my last nerve. His incessant talking and pontificating is driving me up the wall. Secondly, stress.

For Sally,

more stress=less sex

It’s not the physical act of sex, which I enjoy immensely, but the unbelievable amount of energy (and money!) it takes to maintain one’s fuckability.

So, what exactly is fuckability?

A tight ass and slammin’ outfit on the right night?

sell it, Sally, sell it!

Apparently, Venus is not only the Goddess of Love & Beauty, but she’s also the goddess of tanning, shopping, pedicures, manicures, and waxing. There’s nothing inherently wrong with pampering, but there’s time, money, and practical matters to consider. If all of our time is allocated to increasing sexiness, what other areas of our lives suffer?

For example, on a typical Saturday, Sally rises around 9:30 or 10:00 and begins her beauty regimen. I’m off to the gym for at least a two hour work out followed by a short tanning session, eyebrow waxing, and lastly, a pedicure. Afterward, I spend considerable amount of time scouring clothing racks for an appropriate outfit. Outfit choice is crucial. One should have an idea of the theme they’re going for. Slapping on an old tee-shirt and a pair of jeans is not an option. Then, it’s back home by 6:30 for a quick costume check. Accessories and undergarments are selected, then, it’s on to shoes. Boots, flats, and heels are examined to determine the best fit. By 7:30, one can embark upon the “getting ready” process.

Shower, lotion, make-up, hair, perfume.. in that order.

By 9:00 pm, twelve hours later, Sally is finally ready to see and be seen.

Certainly, dedicating the entirety of our energy to The Pursuit of Bootie, can be exhausting. Coming from a girl who’s been in hot pursuit since 1992, it doesn’t get any easier as we get older. Our bodies’ fail (hello Viagra!), careers and/or children demand our attention, and the pressure to conform to societal tradition mounts. We need another to share the burden with, or at least to take out the trash.

Is this the reason people get married? Do we eventually tire of the sexy charade?

Relationships do have a way of eroding the sexy right out of us. Ever notice those people who work out and "primp until they can primp no more" when they aren’t in a relationship, and then, after they’ve attracted their mate, they slip into physical neglect mode? And, to add insult to injury, people are never quite as hot as they were when you first met. Intrigue wears off. Secrets are uncovered and mysteries are solved. Now, some would say, this is where “real” relationships are formed- in the boring practical reality of day-to-day activities.

We may long for the inspired enchantment of our early days, and fondly remember when our fuckability was on the rise. But surprisingly, it’s the ebb n’ flow moments in life that’ll get ya, not the heaviness of the daily grind. Each one of us has to carry water, it is expected and we are programmed for it. We may even find another to assist us (husband/wife/long-term partner), which can be a very stabilizing experience. However, change and chaos still surrounds us. Waxing and waning feelings of interest/disinterest are much more challenging than the weight (responsibilities) of everyday living

Sally wants to remind you (and herself!) this week not to crumble under the heaviness, as my one of favorite musician’s would say, “The weight is a gift.”

Let’s live it like it is.

~SS

An Announcement from the Republic of Shaved Pussies

Do you shave, wax, or pluck your pussy hair? Concerned Citizens for the Removal of Pubic Hair (C.C.R.P.H.) would like to know. Actually, a reader emailed me with a few questions about pussy grooming, and I, with his permission, have published his email. He writes:

"Do you think pubic hair serves any real purpose?

The last few girls I dated were in their mid to late 20's and kept hardwood floors (i.e. shaved pussies), which I actually liked a lot. My ex wife and previous girlfriends, who were a bit older, were more on the shag carpet or au natural side, which I guess I didn't really mind, but I got sick of sticking my tongue in a brillo pad.

I asked my ex wife to clean it up a little bit, which she begrudgingly agreed to do. However, she insisted on keeping something because that was more adult-like and being fully shaved was disgusting. Apparently she hasn't gone down on another girl with a huge bush. Ick. We found a compromise that worked, which was about the only compromise we ever had in our short marriage, but I digress.

I'm not too hung up on it, but it’s interesting and I'd like to hear your thoughts on the subject, since you've probably seen more variations of shaved and unshaved or somewhere in between than I have.

Do lesbians or bi-sexual girls typically have a preference of shaved or unshaved? Do you think age is a factor if a girl will shave or not?

What do you think about guys who shave or do you not pay attention?"
- C.C.R.P.H.

See my response below:

Dear C.C.R.P.H.,

You are correct, Sally has sampled a wide variety of pussies in her day, plus I have one of my own I’ve been meticulously grooming since day one.

Or not.

Pussy up-keep can be girl’s worst nightmare, especially if you are prone to shaving rashes, in-grown hairs, or yeast infections. Sally has horrible eyesight, so, shaving in the morning without contacts is out of question. Thus, every couple of days, I laboriously grab my razor from a shelf on the tub while I’m bathing and do the deed. However, all those little hairs, regardless of how careful I am, end up stuck to the bottom of the tub. Now, it’s fine if you live alone, but if you have roommates, it can be an embarrassing discovery. When someone screams, “Ew! Who left their pubes all over the place?!” during your semi-formal dinner party, you know you’re the guilty offender. Please be careful with those pubes, folks.

In my experience, it’s the girls you would least expect to have immaculate clean-shaven pussies that do. Lesbians, especially, are surprising. The butchiest of the butch will have Thee Most Beautiful Pussy Ever while the Sexy Siren’s is only mediocre. Yet, I don’t subscribe to the school of thought, “Bald is Beautiful”. A pussy doesn’t necessarily have to be hairless or even shaved. Pussies with a rough texture, however, should come with a warning sign. Stubble is not sexy. I love giving head, but when razor burn threatens to remove the first layer of my epidermis, it’s time to revaluate.

Lucky for Sally, the ex had a stellar pussy. She shaved often, which, I too, like the reader above, appreciated. The only complaint I had was when she first shaved. She’d go completely or almost all the way bald, and it was usually on a Fri/Sat. night before we went out. Later on in the evening when we returned home, I’d rip her pants off and stick my tongue in her only to discover a little hair left over…like the pubes in the bath tub hair…hanging out. Usually, these stray hairs would end up in my mouth, or lodged in the back of my throat, but that’s nothing a glass of water can’t fix. I never did tell her about the strays, she was still one beautiful bitch in my mind.

But, to answer your question, reader, there is no hard n’ fast rule in the world of lesbians and bisexuals regarding pussy grooming. Even so, I consider it good form to shave mine at least once a week if I’m fucking a woman. I haven’t been as considerate when I’m going through a "man phase". Currently, the dude I’ve been nailing, much to my dismay, isn’t a huge fan of pussy licking. Thus, I admit, I’ve been lazy lately. But, if I’m spending an evening with a pussy enthusiast it will be groomed to perfection.

I’ve have also found age to be an equally surprising element in the whole “bald pussy” phenomenon. The oldest woman I’ve slept with was thirty-nine and the youngest was twenty-one. The twenty-one year old had nearly a full bush while the thirty-nine year old was as well-groomed as they come! Go figure! Reader, I see your point about the older generation being resistant to the prevailing trend. It happens. However, asking our lovers to do little things (like trimming) to increase our pleasure/their pleasure should not be out of the question, and I like the idea of compromise.

Do I notice when men shave their crotch? Yes, I think so. But with men I’m more likely to remember shape and size rather than hair presence. Some men are incredibly hairy, which makes dick sucking not only dangerous (choke!) but unpleasant. Men with big bushy pubic areas are probably also hairy-back gents and should consider a trip to the salon. There are men who are, for whatever reason, pretty hairless, so, for those boys, hair removal isn’t necessary.

Pubic hair, or hairiness in general, is probably a matter of preference more than anything. I have friends who “love them some hairy gorilla men”, and I imagine there are some men out there who (gulp) like hairy women, brillo pad and all. I lust for men who are tall, thin, femmy types with delicate hands, thus, hairy macho boys need not apply.

Tangentially, since we’re on the topic of pussies, ladies, which sign do you think gives the best or worst head? I’ve had terrible luck with Gemini men. Gemini men do know how to give a good fingering, but head, no thanks. Air sign men, typically, I’ve found are not well-trained in Pussy 101. Pisces men, on the other hand, give excellent head and are well-behaved slaves. Just kidding.

Well, maybe not.

Yours, Sally S.

Throw away your tampons today!

Poison Skull: Camille Rose Garcia

Attention: Tampons are associated with Toxic Shock Syndrome (TSS). TSS is a rare but serious disease that may cause death. Read and save the enclosed information.

This was the message found on the generic box of tampons I bought last week. I looked through the box for the “enclosed information" on TSS, but could not find it. I probably threw it away without realizing it. In fact, in the fourteen years I’ve been menstruating, I’ve never read that damn insert. But really, who has?

I’m not sure how I first heard about TSS. It certainly wasn’t during sex ed or from some other authority on the matter. But, I do remember as a teenager how terrified I was upon discovering I had accidentally left two super absorbency tampons in my pussy overnight. TSS was somewhat of a urban legend in the early 90’s, most young women had “heard of it”, but were far removed from it, as in “that’ll never happen to me.” Yet, in the early 80’s, it was reality women faced.

In 1975, Procter & Gamble introduced a tampon brand called Rely. The tampon brand was made from compressed polyester beads and was supposed to “catch” more blood than the average tampon by gradually forming to the vagina’s natural shape. The tampon could absorb more than twenty times its own weight in menstrual blood. However, upon removal of the tampon, it was said to dry out the vagina by eliminating its natural humidity AND creating microscopic tears in the lining of the uterus. TSS is a bacterial infection and thrives in this type of environment, thus, cases of TSS increased dramatically among women who used the Rely brand.

“It even absorbs the worry!”

Procter & Gamble chose to market their product with the slogan above for a reason. Since menstruation is a taboo topic and a source of shame for women, psychologically, they played on our fear. The message society sends women is, “Ladies, lock it up (plug it up), keep your bloody twats out of our sanitized world.”

Harsh, no?

But anyone who’s spent the night at their boyfriend’s apartment while menstruating knows what I’m talking about. Have you ever sprinted to the bathroom in the morning because blood was seeping through your underwear only to bleed all over his toilet seat, bathroom floor, and your fingers? Did you thoroughly check each tiny crevice to make sure you wiped up every spec of blood? Did you wash your finger nails meticulously so all signs of “the red” were gone? And finally, did you wrap your cardboard applicator up in a piece of tissue paper and hide it in your purse, mentally noting to remove it before work?

Been there, done that.

Although super absorbency tampons are evil, I must say, they allow me to experience my period relatively hassle free. There’s nothing worse than walking out of your office to meet a client while warm gooey Niagara Falls runs down your leg because your heavy flow is not suited for a “lite day” pad or tampon. The problem is, however, TSS has been associated with the use of super absorbent tampons. Yet, some days I would prefer death to standing in a room filled with thirty college students while my panties and inner thigh are soaked with blood. Wouldn’t you?

But, ultimately, I would like to avoid death, at least until my first lunar return, so, what are my alternatives?

1) The Diva Cup- a silicone cup that catches blood in-flow, the cup can last for 10 years and it eliminates the risk of TSS!

2) Re-usable cloth (hemp) pads (aka: crunchy granola hippy method)

3) Sponges

Since I’ve only used regular old tampons, I asked a friend, who recently purchased a Diva Cup, to expound upon the virtues of The Cup. Thanks friend! ~ Sally S

I’ve always despised pads. I find it quite horrible to have a damp (large) lump of cotton wool stuck against your pussy and have to walk around like that for hours on end. I mean, OK, I’ll put up with having my period every Eff-ing month of my life, but please let it be as comfortable as possible. As you’re all probably very aware, it’s often quite painful so if I can avoid it being messy on top of that, I’ll sign up right away.

So, I quickly switched to tampons. But, honestly, I don’t really like those either. They have a tendency to absorb every soupcon of liquid, leaving your pussy feeling like a dried up prune and it takes days before your natural lubrication is back on track.

All in all, pads are out (even though, I’m back there – read on) and tampons… well, they seemed like the only alternative.

By the way, I saw a program on TV about “flushers”. Ha, what are flushers, I hear you inquire? They are men (yup, no ladies in that line of business) who shovel poo in the bowels of the city. Honestly, they do exist!! Their main problem seems to be women’s menstrual products. I’m sure most women flush their tampons down the loo, but it seems like quite a number of us also flush the cardboard inserters down there as well. I’ll spare you the details but the flushers aren’t happy about this situation… and I’m sure mama earth ain’t too happy either.

While I was living in the US, I discovered something reminiscent of the Diva Cup, “Instead Softcups”. Like the Diva Cup you can wear them for up to 12 hours, but the difference is that they aren’t very durable. In fact, they aren’t meant to be used over and over again, like the Diva Cup which can be kept, it seems, for up to 10 years!

So after some internet searching (What, Oh what would we do without the internet, I ask you?), I finally discovered the diva cup and even though I haven’t gotten the hang of it yet – which means I have to use the dreaded pad as a security measure – it is definitely a lot more sensible in all respects. If correctly inserted, (that’s where the getting-the-hang-of-it comes in) it really is as comfortable as a tampon. Now… bear with me… by correctly inserted, I mean, not leaking. Even if you don’t insert the thing properly, it’s still comfortable, despite it being rather huge. The problem is finding the right positioning. The leaflet explains exactly how it must be done and in theory it doesn’t seem very complicated. I have been using the diva cup for two cycles now and I think I’m slowly but surely starting to understand how it’s supposed to be done. I might still have to resort to pads for a few months to avoid having a bloodstained chair at the office, but I’m sure practice makes perfect.

The part which most if us fear, is the removal of the diva cup. You’re meant to empty it in the toilet, rinse and then reinsert. So, what do you do when you’re in a public toilet or at the office? I haven’t found this to be a problem because you can safely leave it where it is all day, so you insert in the morning and remove it in the evening. It can all be done in the safety of your own home! It isn’t half as messy as you would imagine, anyway. And if you really run into an emergency, you can wipe it with toilet paper and reinsert too.

The beauty of this thing is that you can keep yours for a long, long time. Reusing it over and over again… for years on end. It’s made of surgical grade silicone. Non-irritating and very durable.

Funny thing is, it seems like the concept has been around since the thirties!! It’s the pharmaceutical industry that aggressively pushed tampons/pads into the public realm and the diva cup, or whatever it was called at the time, simply lost the battle.

I’d like to recommend this clever little device. It’s good for you, your pussy, and mama earth.

One bit of advice though. Do not leave your diva cup lying around if you have cats. I had to order a second one after my cat got hold of the first one. He thought it was a great toy, chewed it to bits and I found its remains on the living room carpet.

The Miracle of Menstruation

“There is another kind of death that is pregnant with more viable meditations- if you’re a woman. It typically occurs once in every orbit of the moon around the Earth. When you menstruate, a specialized cell in your body, the only type of cell capable of spawning a new creature, begins a quest for a larger life- only to fail in its mission and disintegrate. This is a death that is more shocking to the body than digestion and oxidation, and therefore more palpable to your imagination. It even generates a symptom that in any other situation is a dramatic sign of rapidly ebbing vitality: loss of blood"
-The Televisionary Oracle, Rob Brezsny

Readers, today I got my period.

I feel buoyant, optimistic, and ready to take on the world. Really, I do! Every month I look forward to menstruating with the renewed excitement of a little girl on the first day of school. And, it’s not because I’ve been having unprotected anonymous sex with strange men, contrary to popular belief. I just enjoy reveling in womanhood, contemplating the strange efficiency with which our bodies operate, and yes, feeling about five pounds lighter after the fact.

For me, menstruation represents the connection to my innate femininity and trust in it. As women, we are often told by doctors, nutritionists, fertility specialists, gynecologists, and yes, society, how our bodies should look and what we should feed them. Yet, there is a simple truth vibrating in each one of us and that is our body’s own natural rhythm.

Over the years, I began notice the subtle patterns and fluctuations during my cycle. I usually follow a regular 27-28 day schedule, so on the twelfth day I start to feel the beginning stages of ovulation as my body prepares itself. My dreams intensify and my appetite increases. I also experience quite a few of the physical signs of ovulation. For instance, my body temperature rises a few degrees, which is usually accompanied by a hot flash or two. However, the most obvious sign of ovulation, and when the likelihood of a pregnancy is highest, is when vaginal mucous secretions resemble snot- sticky, rubbery, stretchy, and goopy. If you’ve ever pulled a long string of it out of your vagina during ovulation and let it slide between your fingers, you know what I’m talking about. This is the moment when fertility is at its peak. Cervical Mucous Monitoring is actually a pretty good way to keep track of the fertility “window of opportunity” if one is diligent.

Finally, about fourteen days after ovulation, my period arrives with fanfare, drums, and celebration. The few days right before my period are always interesting. Typically, I have dreams which are psychologically taxing but necessary. I’ve entered the shaman’s territory here. The dreams are vividly clear, lucid, in fact, and they hold the key to a problem or question I’ve been stuck on. Subconsciously, during dreamtime I receive, in abundance, the wisdom and direction I’m seeking. It’s at this time; I know I’ll shed the first few drops of blood soon.

One of the most beautiful experiences with a female lover I’ve ever had has been the times when cycles synch up. Our bodies have truly touched one another’s. Our chemistry has been altered and now our bodies move in unison. Ladies, even if you've never slept with a woman, you know how it goes. If you live with a group of women long enough cycles have a tendency to mirror each other. With my last lover we experienced this phenomenon, although we didn’t live together- we fucked- a lot. Juices mixed and mingled often, so it was no surprise when I got my period two weeks early on the same day she did. This is the magic chemistry of our bodies in action.

Now, don’t get me wrong, it’s not all howling at the moon and tasting menstrual blood fun. Many women have indicated if given the choice they would gladly stop menstruating if it was medically possible. Now, I realize not every woman is in love with their body’s natural functions. In high school, I had a friend with a severe case of endometriosis. For her, menstruating was a “curse” and not a beautiful reflection of womanhood.

I’ve also had some not so nice experiences during my period as well. For example, when I accidentally inserted a second tampon in my vagina, forcing the first one so far up I had to claw it out with my free hand while I held my leg back with the other. It didn’t help I was only fourteen years old at the time. I had slept with both tampons in overnight and was positive I had toxic shock syndrome the next morning. You’d think I would’ve learned my lesson, but when I was sixteen, I had sex with tampon in. It’s not that I forgot I had my period or was drunk, I have no excuse. I was sober and can only claim that I was horny. I spent the next hour in the bathroom fishing for the string under a fluorescent light. Needless to say, I finally learned my lesson, take it out first.

Hey, Happy Friday.

Cheers! (raising a metaphorical glass of menstrual blood to my lips)

~Sally S.

Please, Make Yourself Comfortable

.....lay down on the couch

It’s been a long time since I’ve met any women who’ve “done it” for me. And in the small city I live in, the pool of available sane sexy smart les/bi women is more like a wading pool, there’s no deep end and definitely no waterslide. (Bear with me, I’ve been at the pool for the last couple of days!---in more ways than one if ya know what I mean *heehee* *wink wink**) There is one singular gay bar in this godforsaken town, so if you do hook up with a new girl, everyone knows it. Usually, I can’t even frequent a drinking establishment without running into two-three ex gfs. Luckily, most of my exes and I are on good terms.

So, this weekend when I was out, I was shocked to see a multitude of hot girlies running ‘round. Some were more of your garden variety lesbian types (butchy, softball players galore!) with even fewer femmy types lurking about. Now, I would definitely align myself, at least style wise, with the femmies. And yes, I’ve been known to vamp it up with the best of ‘em. For example, Friday night: red mini, red heels, black halter.. ect, ect….

Yet, in attitude I’m far more *masculine* than one might expect.

For example, a table of younger “soft butch” women were congregating by the bar watching me on the dance floor. One of em’ in particular kept giving me the eye. You know, the eye, the smile, the big grin, and the head nod to friend in my direction type of thing. I also sent flirty smiles her way and made it a point to return her gaze several times. Still, at the end of the night, she had not uttered one word to me. Nothing. As the night progressed, it became clear there was no way in hell she was going to approach me.

So, Sally had to pull out the big guns, folks. I walked straight over to her table stuck my hand out, said “I’m Sally…and you are…????” She immediately picked up on the vibe and struck up a conversation with me. About five minutes into it, she asks me if I’m straight. And, in her defense, you really can’t blame her, as I’m fairly sure the term “passing” may have been invented for me. Passing is an interesting topic of it’s own, really. For instance, when I saw her I thought, “Yep, that’s a lesbian”, which definitely gives me the advantage as far as making the first move goes. So, yeah, butch ladies, I understand why you may be reluctant to hit on girly girls.

In my experience, however, I’ve also noticed the old saying “Butch on the streets, femme in the sheets” to be quite accurate. Therefore, in almost all of my encounters/relationships with butch women I have been instigator. I’m the first one to fire up the conversation, and take the lead in the bedroom too.

Ok, back to Friday Night Hottie.

Later in the evening, Friday Night Hottie said, “You’re a top, aren’t you?” And then proceeded to comment about my aggressiveness- funny thing is, in my earlier days, I wasn’t necessarily a top. Or maybe I was just a top in disguise. I often noticed then how the butchies were uncomfortable in their own skin, unwilling to let their femmy girlfriends *ahem* service them. I always found this to be strange, and lords knows, I have helped many butchies get over this fear. Then again, I have many straight female friends who are similarly uncomfortable. So, obviously, it isn’t just a butch/femme phenomenon in gay/les circles. I’m more inclined to think it’s an f-ed up cultural attitude women have been indoctrinated into and, as a result, experience shame with regard to their bodies. It takes a lot of work to undo all of the societal conditioning imposed, but it can be done.

Before the evening ended, Friday Night Hottie introduced several of her friends and one of them said, “Hey, aren’t you a sex therapist? I could swear that was what I heard you did for a living.” Astute observation, my friend, indeed.

Body Goals: 2007

Hey y'all,

As you know, Sally does enjoy her many hard core hours spent sweating it out in the gym. Here is the new workout plan (nutritition, cardio, and lifting) I devised for myself. It's pretty intense, but hopefully I can kick start this old mule. Heh.

Diet:

1) breakfeast: 2 servings, low calorie egg beaters with a sm. serving of fresh fruit

2) snack: whey protein shake

3) lunch: Soy burger, low fat, 2 servings of vegetables, low fat yogurt

4) pre-gym snack: Quaker Rick Cake with Peanut Butter

5) dinner: Salad with low cal dressing, fish (protein), and tomato

Other snack options: banana, apple, no sugar added: granola bar or pudding

Limit all caffeine, alcohol, and juices with high sugar content and increase water intake by 2 times the regular amount. (16 glasses per day at 8 ounces per glass)

Work out Plan: (based on a 6 day rotation, one day off)

1) Monday: 45 minutes of cardio: spin class (600 calorie burn)

Lift: Back and Biceps

Back rotation:

1) Assisted pull-ups (wide-grip) (3 sets, 10 reps)
2) One-Arm Dumbbell Row or Sitting Cable Rows (3 sets, 10 reps)
3) T-Bar Row (standing) narrow over-hand grip (3 sets, 10 reps)
4) Lat Pull Downs (3 sets, 15 reps)
5) Shoulder Shrugs with Isolation (2 sets, 10 reps)

Biceps:

1) Alternating Dumbbell Curls (2 sets, 20 reps)
2) Standing Straight Ez Bar Curls (2 sets, 15 reps)
3) Standing Preacher Curls (Ez Bar or Dumbells) (3 sets, 10 reps) or until failure

2) Tuesday- off-

3) Wednesday- 45 minutes of cardio (kick boxing and step class)

Lift: Legs

1) Leg extensions (2 machines, 3 sets of 15 on each one) warm-up
2) Squats (3 sets, 15 reps)

3) Leg Press (3 sets, 15 reps) wide stance

4) Sitting position with 25 lbs of weight on lap- hold for 2 minutes

4) Thursday- 40 minutes of cardio-Running

Lift: Chest and Triceps

Chest Rotation:

1) Incline Dumbbell Press (3 sets, 10 reps)
2) Wide-Grip Push Ups (3 sets, 15 reps)
3) Flat Bench Dumbbell Press (3 sets, 10 reps)
4) Cable Crossovers (3 sets, 8 reps)

Tricep Rotation:

1) Close-Grip Push Downs (3 sets, 10 reps)
2) Lying or Standing Dumbbell Tricep Extensions (3 sets, 10 reps)
3) Lying Tricep Press using EZ Bar (3 sets, 10 reps)

5) Friday – 30 minutes of cardio

Lift: Shoulders and Abs

Shoulder Rotation:

1) Behind the Neck Military Press (3 sets, 10 reps)
2) Seated Dumbbell Press (sitting straight up on bench, palms facing out) (3 sets, 10 reps)
3) Side Lateral Raises with dumbbells, keep palms facing down (3 sets, 10 reps)
or Front Dumbbell Raises for variation

Ab Rotation:

1) Cable Rope Crunches (3 sets, 20 reps)
2) 30 Degree partial sit-ups with Swiss Ball (3 sets, 20 reps)
3) Ball Pass (3 sets, 10 reps)
4) The Plank (2 sets, 60 seconds)

** Abs can be done every other day besides this day only

6) Saturday- 60 Minutes of Cardo, Abs and Glutes

Cardio (stair stepper and running)

Glutes

1) Walking Lunges with Weights, (3 times around the track)
2) Glute Kickbacks (3 sets, 25 reps)
3) Dumbbell Squat or Squat Lunges (3 sets, 10 reps)
4) Dumbbell Lunges (2 sets, 10 reps) or until failure

7) Sunday- cardio only with Abs (45 minutes of cardio, 15 minute abs)