18/08/2026
You asked ChatGPT “45 mins upper body workout” and it gave you the most outrageous session you didn’t realise was s**t.
Supersetting lat pull down and leg press to save time… but they’re opposite sides of the gym and people queueing for both, so you ditch the plan and do your own thing anyway.
Here’s how you can actually train Upper body in 45 without pi***ng everyone off.
1. Barbell bench (3 x 4-8 reps) taken closer to failure than you’d like to, so potentially ask for a spot
2. Seater Row (3 x 4-8) safe movement to take to absolute failure
3. Seated Lateral Raise (3 x 4-8) when they start to look ugly, you’ve hit technical failure
4. DB Shrug x Rear Delt Fly (3 x 8-10) tempo reps on the shrugs, maintain form on the flys
5. Cable Rope Curl x Tricep Pushdown (2 x 8-12) take both movements & all sets to failure.
21/07/2026
Would you rather:
Glued to the sofa watching Netflix and creating generational laziness
Or
Look after your health and be a superhero in your child’s eyes
I see so many guys make it to their 30’s, become a parent, high achiever within their career but missing that final piece to their puzzle.
Claiming they don’t have the time to train, but their screen time is consistently at 4 hours+ per day 👀
But more often than not, it’s not that there’s a lack of desire to get in shape… it’s the confusion of how to do it and the friction of just getting started.
Outsourcing that decision and getting in shape is the highest ROI out there 🫱🏽🫲🏼
21/07/2026