Workout Routines

How to Train the Most Attractive Body Parts

Women are focusing on these parts of your physique, make sure you are too.

lean male physique
Duration 60 min
Exercises 10
Equipment Yes

In a previous Muscle & Fitness article, women ranked their favorite male body parts. Abs, glutes, shoulders, back, chest, and arms topped the list. Now, it's time to put that knowledge to work. While some of the desirable features are impossible to change unless you have access to a top of the line cosmetic surgeon, others can be sculpted in the gym with dedication and the right workout program.

SEE ALSO: 5 Top Training Tips for Every Body Part

This workout is based on a few common principles of hypertrophy training, namely compound lifts, ideal rep and rest ranges, and progressive overload. A major benefit of compound lifts is that they recruit major muscle groups across the entire body so you get more bang for your buck with each exercise and you can lift more weight than with isolation lifts so you place your muscles under more mechanical stress one of the principle tenants of hypertrophy. The reps/rest ranges chosen are designed to give you a good amount of both mechanical stress and metabolic damage, both of which are factors that promote muscular hypertrophy. You’ll achieve progressive overload in this program as it’s designed so that you increase the weight as the number of reps go down. The gradual increase in weight will allow you to place more stress on your body in a calculated way so that you can build more mass. 

SEE ALSO: The Best Olympia Body Part Routine

The program consists of two workouts that will each be done two times a week for a total of four workouts a week. Ideally you’d take a day of rest between each workout so that you provide your body with some time to recover but don’t take too many consecutive days off as the high frequency of the program is one of the reasons that it’s effective. Throughout the program only take 1-2 minutes (depending on your fitness level) of rest between sets.

6 -Week Workout Routine Directions

Week 1 & 2 perform workouts A & B with 3 sets of 10 reps for every exercise.

Week 3 & 4 perform workouts A & B with 4 sets of 8 reps for every exercise and increase the weight.

Week 5 & 6 perform workouts A & B with 5 sets of 5 reps for every exercise and increase the weight.

*For crunches/planks increase the time: Weeks 1 & 2 - 30 seconds, weeks 3 & 4 - 60 seconds, weeks 5 & 6 - 90 seconds

Workout A

Exercise 1

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
10 reps
-- rest

Exercise 2

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
10 reps
-- rest

Exercise 3

Overhead Press
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 4

Incline Barbell Bench Press You'll need: Bench, Barbell How to
Incline Barbell Bench Press thumbnail
3 sets
10 reps
-- rest

Exercise 5

Plank
exercise image placeholder
3 sets
30 sec reps
-- rest

Workout B

Exercise 1

Rack Pull You'll need: Barbell, Squat Rack How to
Rack Pull thumbnail
3 sets
10 reps
-- rest

Exercise 2

Romanian Deadlift
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 3

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
3 sets
10 reps
-- rest

Exercise 4

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
3 sets
-- reps
-- rest
50 yards

Exercise 5

Crunch You'll need: No Equipment How to
Crunch thumbnail
3 sets
10 reps
-- rest
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