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The better-sex workout routine

Build the muscles that make you better between the sheets.

Jump to the Routine
  • 45-60

  • 6

  • Yes

Man performing a bench press
Robert Niedring / Getty
Man performing a bench press
Robert Niedring / Getty

Whenever my girlfriends list the qualities they desire in a man, confidence is always at the top. As a gym-going guy, you already know that improving your physique will help you feel better about yourself and project the kind of self-assurance that attracts women—but not just any weight workout will get you there.

As a (female) trainer, I’ve got the insight to tell you how to build a body that will excite and please girls. Best of all, you’ll see results after just a four-week investment.

How it works

A guy with a big chest and arms definitely turns heads, but there’s more to having a sexy physique than just the “show” muscles. Most guys need major work on their upper back, which is responsible for good posture— the main marker of self-confidence. After all, you can’t stick out your chest if your shoulders are slouched.

This plan also focuses on the glutes and hamstrings (which are nearly always weak points) to help balance your physique and allow it to perform optimally.

Directions

Frequency:

Perform each workout (Day 1, 2, and 3) once per week, resting a day between each session.

How to do it:

Rest only as long as needed between sets. You can perform the suggested conditioning routines at the end of each workout, or on days in-between.

Routine

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The Better-Sex Workout

Day 1: Chest, arms, shoulders, abs, cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Bench Press

Equipment
Barbell
Sets
4
Reps
6
Rest
60-90 sec.
Exercise 2 of 6

Incline Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
60-90 sec.
Exercise 3 of 6

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
3
Reps
8
Rest
60-90 sec.
Exercise 4 of 6

EZ-Curl Skull Crusher

Equipment
EZ-Bar
Sets
3
Reps
10
Rest
As needed
Exercise 5 of 6

Ab Rollout

Equipment
Ab Wheel
Sets
4
Reps
10
Rest
60-90 sec.
Exercise 6 of 6

Sprint

Equipment
No Equipment
Sets
4
Reps
10 at 35 yards uphill
Rest
60 sec.

The Better-Sex Workout

Day 2: Back, biceps, cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 6

Deadlift

Equipment
Barbell
Sets
3
Reps
5
Rest
2 min.
Exercise 8 of 6

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
60-90 sec.
Exercise 9 of 6

Face Pull

Equipment
Cable Machine
Sets
2
Reps
15
Rest
60-90 sec.
Exercise 10 of 6

Lat Pulldown

Equipment
Cable Machine
Sets
4
Reps
8
Rest
60-90 sec.
Exercise 11 of 6

Barbell Curl

Equipment
Barbell
Sets
3
Reps
12
Rest
60-90 sec.
Exercise 12 of 6

Burpee

Equipment
No Equipment
Sets
5
Reps
AMRAP in 15 sec.
Rest
45 sec.

The Better-Sex Workout

Day 3: Legs, abs, cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 6

Squat

Equipment
Squat Rack
Sets
4
Reps
8
Rest
2 min.
Exercise 14 of 6

Barbell Hip Thrust

Equipment
Barbell
Sets
3
Reps
10
Rest
60-90 sec.
Exercise 15 of 6

Dumbbell Stepup

Equipment
Dumbbells
Sets
2
Reps
15
Rest
60-90 sec.
Exercise 16 of 6

Cable pullover

Equipment
Cable Machine
Sets
3
Reps
8
Rest
60-90 sec.
Exercise 17 of 6

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
10
Rest
60-90 sec.
Exercise 18 of 6

Jump Rope

Equipment
Jump Rope
Sets
10
Reps
AMRAP in 15 sec.
Rest
45 sec.
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