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-assuredness that attracts women, but not just any weight workout will get you there. As a woman and a 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.
Frequency: Perform each workout (Day 1, 2, and 3) once per week, resting a day between each session.
Time Needed: 45-60 min.
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.
Day 1 ///
Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together with your entire back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Lower it to just below your sternum, then push your feet hard into the floor to help you press the weight up.
Set a bench at a 25- to 30-degree angle and lie back on it with dumbbells. Press the weights over your chest.
From a standing position, brace your core and press the weights from shoulder level to overhead.
Lie on a bench holding an EZ-curl bar, your hands at shoulder width. Start with the bar over your face and, keeping your upper arms stationary, lower the bar to your forehead then press back up.
Hold the axle of an ab wheel and kneel on the floor (you can do it with knees straight if that's too easy). Roll forward just until you can no longer maintain a neutral spine. Roll it back until it's under your shoulders.
Sprint uphill 30-40 yards (or use a treadmill on a steep incline). Walk back down and rest one to two minutes. Repeat for 5-10 sprints.
Day 2 ///
Stand with your feet hip-width apart. Bend down and grasp the bar just outside your knees. Take a deep breath, then sit back on your heels. Keep your lower back in its natural arch and pull the bar as you rise until your hips are locked out.
Hold a dumbbell in one hand and rest your opposite hand and knee on a flat bench. Allow the arm with the dumbbell to hang. Pull it to your ribs. Complete your reps and repeat on the opposite side.
Attach a rope handle to the top pulley of a cable station and hold an end in each hand with your palms facing each other. Pull the handle to your forehead, flaring your elbows out so your shoulder blades are fully retracted. Hold this position for one second.
Attach a pulldown bar to the top pulley of a cable station and secure your knees. Hold the bar with your hands outside shoulder width and your palms facing away. Pull the bar to your collarbone, pushing your chest out.
Hold a barbell with your arms extended in front of you (an EZ-curl bar is OK if the straight bar aggravates your wrists). Without moving your elbows forward, curl the bar to collar bone level. Do not lean back to cheat the weight up.
Perform burpees for 15 seconds. Rest 45 seconds and repeat five to eight times. To do a burpee, squat down and place your hands on the floor. Shoot your legs back into pushup position, and then reverse to come back up to standing.
Day 3 ///
Hold the bar outside shoulder width and squeeze tightly. Pull your shoulder blades together and arch your back to take the bar off the rack. Stand with your feet shoulder-width apart. Push your hips back and sit back down until your thighs are at least parallel to the floor.
Sit on the floor in front of a bench and roll the bar up so it sits on your hips (you can place a towel on your lap for cushioning). Rest your upper back against the bench and bridge up with your hips, squeezing your glutes until your body forms a straight line.
Hold a dumbbell in each hand and place one foot on a bench so your thigh is parallel to the floor. Push through your heel to stand up on the bench, but leave your other leg hanging off.
Attach a rope handle to the low pulley of a cable station and straddle it, facing away from the machine. Bend forward and hold the handle. Extend your hips so you're standing tall and the cable is pulled up through your legs.
Hang from a chinup bar and raise your legs, keeping them straight, until they're parallel to the floor.
Jump rope for 15 seconds. Rest 45 seconds and repeat for 8-10 minutes.