Workout Routines

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.)

The chick magnet workout
Georgijevic / Getty
Georgijevic / Getty
Duration 30
Exercises 3-4
Equipment Yes

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.

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.

The chick magnet workout Workout 1

Exercise 1A.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
10 reps
30 sec. rest

Exercise 1B.

Neutral-Grip Pullup You'll need: Pullup Bar How to
Neutral-Grip Pullup thumbnail
4 sets
10 reps
30 sec. rest

Exercise 1C.

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
4 sets
45-60 sec. reps
60 sec. rest

Exercise 2A.

Lying Hamstring Curl How to
How To Do A Lying Hamstring Curl thumbnail
4 sets
10 reps
30 sec. rest

Exercise 2B.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
4 sets
10 reps
60 sec. rest

Exercise 3A.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
3 sets
15-20 reps
45 sec. rest

Exercise 3B.

Dumbbell Pushup W/ Row You'll need: Dumbbells How to
Dumbbell Pushup W/ Row thumbnail
3 sets
6-8 reps
45 sec. rest

Exercise Finisher 1

Dip You'll need: Dip Station How to
Dips thumbnail
1 sets
12-15 for 4 min. reps
0 sec. rest

Exercise Finisher 2

Incline Dumbbell Row You'll need: Dumbbells How to
Incline Dumbbell Row thumbnail
1 sets
12-15 for 4 min. reps
0 sec. rest

Exercise Finisher 3

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
1 sets
40 sec. for 4 min. reps
0 sec. rest

The chick magnet workouts Workout 2

Exercise 1A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
10 reps
30 sec. rest

Exercise 1B.

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

Exercise 2A.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
3 sets
10 reps
10 sec. rest

Exercise 2B.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
3 sets
30 reps
10 sec. rest

Exercise 3A.

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

Exercise 3B.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
15 reps
60 sec. rest

Exercise 4A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
10 reps
30 sec. rest

Exercise 4B.

Decline Bench Press You'll need: Bench How to
How to do a Decline Bench Press thumbnail
3 sets
10 reps
30 sec. rest

Exercise 4C.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
30 reps
60 sec. rest

Exercise Finisher

Rowing Machine
exercise image placeholder
10 sets
400m; 350m; 300m; 250m; 200m; 150m; 100m; 80m x 3 reps
90 sec.; 75 sec.; 60 sec.; 60 sec.; 45 sec.; 30 sec. x 3 rest
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