Learn how to trigger the key hormones and muscles that boost your stakes
Trap bar deadlift
4 sets of 10 reps
This is the patriarch of compound moves; it hits every muscle, particularly your abs. Use the high-handle bar to reduce the chance of injury to your back. Push your hips forward to lift the bar as explosively as you can. Keep your head up as you lower it to the floor.
Swiss bar bench press
4 sets of 10 reps
Using a Swiss bar delivers more pec development – she'll appreciate the extra effort. Slowly lower the bar to your chest and hold for 2sec. Press it up as fast as you can. This drives lactic acid to your arms, immediately improving vascularity and driving up testosterone.
Weighted vest sprint
4 sets of 50m or 30 seconds
The pain starts here, but this will elicit a metabolic response, flooding your skin with oxygenated blood and endorphins, while strengthening the skin's collagen bonds. Strap on a weighted vest and run at full pace for 30sec. Honest sweat beats any anti-ageing cream.
Viking press
4 sets of 15 reps
Now to harness some Norse power. Hold the dumbbells at your shoulders. Aim to make the press as explosive as possible and lower as slowly as you can. This lifts your core temperature, increasing production of the pheromones proven to turn women's heads.
Garhammer raise
4 sets of 25 reps
To finish, your obliques: the muscle that impresses her most, according to a survey of female gym goers. Hang from a chin-up bar; lift your knees as high as possible. Lower slowly, pointing your toes. The slower you go, the more positive hormones you exude.
