Workout Routines

The better-sex workout routine

Build the muscles that make you better between the sheets.

by
Man performing a bench press
Robert Niedring / Getty
Robert Niedring / Getty
Duration 45-60
Exercises 6
Equipment Yes

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.

The Better-Sex Workout Day 1: Chest, arms, shoulders, abs, cardio

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
6 reps
60-90 sec. rest

Exercise 2.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
3 sets
10 reps
60-90 sec. rest

Exercise 3.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
8 reps
60-90 sec. rest

Exercise 4.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
3 sets
10 reps
As needed rest

Exercise 5.

Ab Rollout You'll need: Ab Wheel How to
Ab Rollout thumbnail
4 sets
10 reps
60-90 sec. rest

Exercise 6.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
4 sets
10 at 35 yards uphill reps
60 sec. rest

The Better-Sex Workout Day 2: Back, biceps, cardio

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
3 sets
5 reps
2 min. rest

Exercise 2.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
3 sets
10 reps
60-90 sec. rest

Exercise 3.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
2 sets
15 reps
60-90 sec. rest

Exercise 4.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
8 reps
60-90 sec. rest

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
12 reps
60-90 sec. rest

Exercise 6.

Burpee You'll need: No Equipment How to
Burpee thumbnail
5 sets
AMRAP in 15 sec. reps
45 sec. rest

The Better-Sex Workout Day 3: Legs, abs, cardio

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
8 reps
2 min. rest

Exercise 2.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
3 sets
10 reps
60-90 sec. rest

Exercise 3.

Dumbbell Stepup You'll need: Dumbbells How to
Step-up to overhead press thumbnail
2 sets
15 reps
60-90 sec. rest

Exercise 4.

Cable pullover You'll need: Cable Machine How to
Cable pullover 2 thumbnail
3 sets
8 reps
60-90 sec. rest

Exercise 5.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
10 reps
60-90 sec. rest

Exercise 6.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
10 sets
AMRAP in 15 sec. reps
45 sec. rest
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