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I was pressed for time this day so I was only able to knockout a quick 30 min workout but heres my workout that I had ChatGPT generate:

Here's a quick 30-minute upper body strength training workout tailored to help you reach your weight goal while maintaining strength:

Warm-up:

5 minutes of light cardio (e.g., brisk walking, cycling)
Arm circles, shoulder rolls, and dynamic stretches for the upper body
Workout (Perform each exercise with minimal rest between sets):

Dumbbell Bench Press
3 sets of 8-10 reps
Bent-over Dumbbell Rows
3 sets of 8-10 reps
Dumbbell Shoulder Press
3 sets of 8-10 reps
Dumbbell Bicep Curls
3 sets of 10-12 reps
Tricep Dips (or Assisted Tricep Dips)
3 sets of 8-10 reps
Plank
3 sets of 30-60 seconds hold
Cool Down:

Stretching for the chest, back, shoulders, arms, and core muscles
Deep breathing exercises to relax the muscles
This workout targets all major upper body muscle groups efficiently within a 30-minute timeframe. Focus on using challenging weights while maintaining proper form to stimulate muscle growth and strength. Adjust the weights as needed to ensure you're working at an intensity that aligns with your fitness level and goals.

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