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I work out everyday at work for 15-20 minutes. I do 15x3 rope pull down, 15x3 bicep curls on the chain weight machine, 65 pushups approximately (when my wrist isn't fucked up like right now), 3 sets of 21 supersets, and usually some form of chain pulldown 15x3 on each forearm. 3 times a week at work gym I do 3x15 hamstring and 3x15 "push up with legs using thigh muscles" machine (I'm real technical with the machine names).
Then after work 3 times a week I do a various mixture of resistance training machines at my paid membership gym with my wife for an hour or so.
At night I do 3x15 bicep curls with my home dumbbells.
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