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 £120 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
B3. Face Pulls
Sets: 3
Reps: 15
Rest: 45 seconds
Upper-Body Pump
C1. Pushups
For 8 straight minutes, do 2 to 3 reps every 7 seconds while keeping your heart rate between 130 and 150 bpm. It's critical that you stay below 150 bpm; you'll need more rest as time goes on.
Your Arm Finisher
D1. Spider Curls
Sets: 3
Reps: 12
Rest: 30 seconds
D2. Dumbbell Skull Crushers
Sets: 3
Reps: 12
Rest: 30 seconds
Anthony J. Yeung, CSCS, is a fitness expert and founder of groombuilder.com.
