4 hours a week. Peak physical conditioning. This is Operation Dad Bod Part 3.
This is a complete upper body workout you can crush in just 4 total hours a week total to achieve peak physical condition.
For this session, I trained at Immortal Fitness in Thornwood, NY. This workout is perfect for busy dads, men over 40, and anyone looking to build muscle efficiently with a smart, prioritized training split. I walk you through exactly how to structure your upper body day by starting with your weakest or highest-priority muscle group first, even if it breaks traditional training rules.
THE COMPLETE UPPER BODY WORKOUT (15 sets total):
1️⃣ Preacher Curl – 2 sets to failure (biceps) (2×10 reps)
2️⃣ Machine Dips – triceps-focused, minimal pec involvement (2×10 reps)
3️⃣ Lat Pulldown – elbows tucked, full stretch, driving the elbow down (2×10 reps)
4️⃣ Machine Row – for lat training, take these near to failure (2×10 reps)
5️⃣ Lateral Raise Machine – for wider medial delts and a smaller-looking waist (2×10 reps)
6️⃣ Upper Chest Press – upper chest (clavicular head) focus (2×10 reps)
7️⃣ Chest Press – pec major with flared elbows (1×10 reps)
8️⃣ Kelso Shrugs – mid-trap development (unilateral for muscle imbalances) (2×10 reps)
WHAT YOU’LL LEARN:
– Why you should train your weakest muscle group FIRST
– How to program 15 quality sets for maximum hypertrophy
– When to train to failure vs. one rep shy of failure
– The difference between upper pec and pec major training
– How to properly bias the lats with elbow and scapula mechanics
– Why lateral raises are one of the best aesthetic exercises you can do
– Fixing muscle imbalances (like uneven traps) with unilateral work
REP RANGES: 8–12 reps for most working sets (you can build muscle anywhere from 5–30 reps)
READY TO TRANSFORM YOUR PHYSIQUE?
Go to jacobzemer.com for custom coaching that can help you change your life.
