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The chick magnet workout

Two routines inspired by the upper- and lower-body moves women love to see men do in the gym. (Yes, we asked them.)

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The chick magnet workout
Georgijevic / Getty
The chick magnet workout
Georgijevic / Getty

When we asked 20 women to reveal the exercises they love to watch you do in the gym, not only were they candid, they were pretty detailed, too. (You can read all about it here.) Not that you should necessarily craft your workouts based on what they had to say, but if you want to we did the hard work for you.

Mike Krajewski, P.T., C.S.C.S., owner of MK Fitness in Nashville, TN, created the workouts on the following pages based upon what these ladies said. What follows are two workout options each with exercises that chicks think are seriously hot.

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Directions

For a warmup, do 5-10 minutes of cardio followed by full-body dynamic stretches and mobility drills. Finish each superset for prescribed reps and sets before progressing on to the next.

For the Workout 1 finishers: Set a timer and perform each exercise for the prescribed reps and rest for the remainder of the minute. If it takes 20 seconds, for example, to perform 15 bodyweight dips, then you have 40 seconds’ rest until the top of the next minute where you would start round 2. Don’t move from one exercise to the next until you’ve finished all 4 rounds; you’ll complete 4 minutes of bodyweight dips, then move on to dumbbell rows, then battle ropes.

Routine

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The chick magnet workout

Workout 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Squat

Equipment
Squat Rack
Sets
4
Reps
10
Rest
30 sec.
Exercise 2 of 3

Neutral-Grip Pullup

Equipment
Pullup Bar
Sets
4
Reps
10
Rest
30 sec.
Exercise 3 of 3

Bicycle Crunch

Equipment
No Equipment
Sets
4
Reps
45-60 sec.
Rest
60 sec.
Exercise 4 of 3

Lying Hamstring Curl

Equipment
Sets
4
Reps
10
Rest
30 sec.
Exercise 5 of 3

Shoulder Press

Equipment
No Equipment
Sets
4
Reps
10
Rest
60 sec.
Exercise 6 of 3

Barbell Hip Thrust

Equipment
Barbell
Sets
3
Reps
15-20
Rest
45 sec.
Exercise 7 of 3

Dumbbell Pushup W/ Row

Equipment
Dumbbells
Sets
3
Reps
6-8
Rest
45 sec.
Exercise 8 of 3

Dip

Equipment
Dip Station
Sets
1
Reps
12-15 for 4 min.
Rest
0 sec.
Exercise 9 of 3

Incline Dumbbell Row

Equipment
Dumbbells
Sets
1
Reps
12-15 for 4 min.
Rest
0 sec.
Exercise 10 of 3

Battle ropes

Equipment
Rope Attachment
Sets
1
Reps
40 sec. for 4 min.
Rest
0 sec.

The chick magnet workouts

Workout 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 3

Deadlift

Equipment
Barbell
Sets
4
Reps
10
Rest
30 sec.
Exercise 12 of 3

Incline Dumbbell Press

Equipment
Dumbbells
Sets
4
Reps
10
Rest
60 sec.
Exercise 13 of 3

Bulgarian Split Squat

Equipment
Dumbbells
Sets
3
Reps
10
Rest
10 sec.
Exercise 14 of 3

Russian Twist

Equipment
Medicine Ball
Sets
3
Reps
30
Rest
10 sec.
Exercise 15 of 3

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
10 sec.
Exercise 16 of 3

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
15
Rest
60 sec.
Exercise 17 of 3

Goblet Squat

Equipment
Kettlebells
Sets
3
Reps
10
Rest
30 sec.
Exercise 18 of 3

Decline Bench Press

Equipment
Bench
Sets
3
Reps
10
Rest
30 sec.
Exercise 19 of 3

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
30
Rest
60 sec.
Exercise 20 of 3

Rowing Machine

Equipment
Sets
10
Reps
400m; 350m; 300m; 250m; 200m; 150m; 100m; 80m x 3
Rest
90 sec.; 75 sec.; 60 sec.; 60 sec.; 45 sec.; 30 sec. x 3
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