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.
