Behold the workout I completed on Tuesday the 3rd of December:
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Warmup
Walk to the gym followed by stretches for all the major muscle groups
A) Barbell Overhead Press
65kg x 8
60kg x 9
50kg x 9
B) Dumbbell Side Lateral Raises
10kg x 18, 17, 19
C) Barbell Curl
30kg x 9
25kg x 9
20kg x 11
D) Preacher Curl Machine
1 plate (lowest setting) x 15, 18, 17
E) Barbell Close Grip Bench Press
75kg x 9, 8, 8
F) Incline Chest Press Machine
Half stack x 9, 8
G) Barbell Back Squat
105kg x 10
90kg x 10
H) Machine Pullovers
Quarter stack x 12
Third stack x 10
I) Hanging Leg Raises
10, 10
J) Seated Calf Raises
40kg x 12, 12
Cooldown
Stretches of all major muscle groups followed by the long walk home
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The entire workout took roughly 40 minutes (minus the walk to and from the gym). Proof positive that you can get a lot of quality work done swiftly when you are not superglued to your phone and possess middling cardiorespiratory fitness.
For the avoidance of doubt: I don’t recommend anyone follow that workout “as is” because it is *my* workout and you are not me.
But there is plenty in the above to examine and lessons to learn for those with the will and capacity to do so.
Appropriately, you will learn how to design efficient, effective workouts to tide you over between Christmas and New Year (whether or not you have access to a gym) as part of:
“The Christmas Survival Guide”
It’s £60.
One guy who signed up said it’s a derisory amount, considering how much you get.
However.
Value is in the eye of the beholder, so please read the below-linked letter to satisfy yourself that it’s worth your coin:
https://philtyreman.co.uk/xmas/
Thank you,
Phil Tyreman