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The LunchTime Workout Video Series

Ok so lets get straight to it…

You’re the busiest man in the world

You may have a wife


Run your own business

Have a side hustle you’re building

Or you’re pulling 18 hour days in the office.

You basically have NO TIME to train


I hear it from a lot of guys which is why I’ve put together this ‘Lunchtime Workout’ for you.


My man you can get this done in less than 30mins…. If you work in the city I’m sure there’s a gym within 5 mins walk.

These workouts are  designed with specific rest times & exercises to get you in and out in under 30mins.


Get there, get in, get it done. Simple as that.


These workouts are so quick you could even squeeze them in before work or immediately after. One thing for sure is your partners not gonna be moaning about you spending too long at the gym.


These work. I can guarantee that as I’ve used exactly the same workouts myself & with guys I train.


I’m gonna give you 3 workouts you can do.

2 upper body & 1 whole body.

If you’re eating well & doing these you can definitely drop some fat to fit into work trousers better & even build some muscle in the upper body so your shirts are fitted in the right places.

Here’s the first of the 3 sessions. Watch the video for a full run through

If you give it a try let me know how you get on & make sure you pass it on to anyone using time or lack of it as an excuse…



1. Flat Dumbbell Bench Press 4 x AMRAP (aiming for around 6-8 reps per set) – 2mins rest between sets

2. Seated DB Shoulder Press 4 x AMRAP (aiming for around 6-8 reps per set) – 2mins rest between sets

AMRAP = As Many Reps As Possible


3a. DB Flys 4 x 10-12 reps

3b. DB Lateral Raise 4 x 10-12 reps

Alternate exercises with 30s rest between each


4a. DB Skull Crushers 4 x 12-15

4b. DB Hammer Curls  4 x 12-15

No rest from 4a. to 4b. but 60s rest after 4b.

Are you a busy guy with no time to make food?

Click below for some FREE meal ideas

1. Chin ups 4 x AMRAP – 2mins

2. Single arm rows 4 x 8-10 – 1min

3a. Bent over row 4 x 10-12

3b. Barbell bicep curls 4 x 10-12

Alternate exercises with 30s rest between each

4a. Inverted Rows 4 x 10-15 – 30s

4b. Press ups 4 x 10-15 – 30s

1a. Goblet (Use a DB) squat – 15 reps

1b. Renegade Rows – 8 reps

2a. Walking DB lunges (do a static lunge if needed) – 20 steps

2b. DB Front raise – 12 reps

3a. DB Thrusters – 12 reps

3b. Burpees – 6 reps

All performed for a timed 8 min period where you can rest as you need to.

At the end of the 8 minute period count the total reps completed for the 2 exercises combined & use this as a guideline for the following week


1. I have a FREE ‘Build a Head Turning Body Booklet’ with info abot how I set up training & nutrition for busy guys so they can sgift some weight & build some muscle

You can download it by clicking HERE >>> Build Your Head Turning Body Booklet

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