Man at His Best

How to Squeeze in a Muscle-Building Workout Right Before a Big Date

Keep this handy for Valentine's Day.

BY Anthony J Yeung | Jan 24, 2017 | Fitness & Health

Everett Collection

The most important style item for a date is your body. (And, possibly, your watch.) A strong, confident, and muscular frame can make you look good in just a T-shirt and jeans, or even dressed like Bill Belichick. And since everyone blows through a lot of cash dating—the average person spends about $146.84 on flowers, candy, and clothes on Valentine's Day—why not do the easiest (and cheapest) thing to prepare?

That cheap, easy thing is a badass workout beforehand.

This isn't the time for a walk on a treadmill or 100 burpees; instead, do a unique, proven workout to give your muscles a nice pump, boost your testosterone so you feel more confident, and spike your beta-endorphin levels so you feel euphoric even as you sweat through a $100 meal.

For this date-approved workout, start by targeting your big muscle groups with tried-and-true exercises. Keep the reps and sets low to get the muscle-building benefits you want without needing a five-hour nap later. Then, do exercises to target your abs and improve your posture. Next, create a huge pump in your arms and chest—without crushing yourself—and finish with an arm superset.

The result? Looking good and feeling good, fast.

Once you finish your workout, drink a light protein shake to refuel your body, take a quick shower, and relax before your date. (And don't forget the flowers.)

Here's the workout sequence:

Big Muscles

A1. Front Squats

Sets: 3

Reps: 5

Rest: 45 seconds

A2. Chest Supported Dumbbell Rows

Sets: 3

Reps: 5

Rest: 45 seconds

A3. Half-Kneeling Overhead Press

Sets: 3

Reps: 5 per arm

Rest: 45 seconds

Beach Muscles

B1. Chinups

Sets: 3

Reps: 8

Rest: 45 seconds

B2. Landmine Rainbows

Sets: 3

Reps: 5 each side

Rest: 45 seconds