Welcome to Operation Dad Bod. This program is intended for people who don’t have a lot of time, but want to get into peak physical shape. The program requires four days of training and less than five hours total in the gym.
You can do this at a big commercial gym, small boutique gym, or by yourself at home – whatever works for you.
Today, we’re working on upper body. Here’s what our program looks like, step-by-step:
NEUTRAL PULL DOWN
This exercise focuses on the lats and upper back muscles. When the elbow is close to the torso, that works the lats. As your elbows flare away from your body, they’re going to work more of your upper back. Drive your elbow down to your hip as you push your first away while doing these neutral grip pull downs.
CHEST SUPPORTED ROW
My bench is set up to a 30-degree angle. I’m using the rep pep and dumbbells here, and I’m using a strap so that grip is not a limiting factor. I like to do my movements as unilaterally as possible, but you can do this with both hands at the same time if you choose.
CABLE LATERAL RAISES WITH CUFF
I’m doing a cable lateral raise using a cuff, which makes it much easier on your elbows. As we age, we need to be wary of elbow tendonitis. I really focus on getting my fist as far away from my body as possible. You can do these in higher repetitions.
INCLINE BICEP CURLS
Set up a bench to a 30-degree angle and lay back on it. What’s important is that you take the lift to failure. The program calls for 10 reps. I only get 8 here, but I pushed myself through all 8 reps because that’s all I was capable of doing. We do this on an incline so the exercise is difficult at the bottom and the mid-portion of the lift, instead of only through mid-portion.
SLIGHT INCLINE ELBOWS TUCKED DUMBBELL PRESS
I like to start my chest training with upper pec because for me, that’s my weak spot of my chest. I’m tucking in my elbows because that really targets the upper pecs. I’m using a slight incline as opposed to traditional incline because if I go higher on an incline, I work my shoulders more and my chest less. Work the pec major, which attaches to the sternum, by bringing your arm across your body. If you want to work your pec minor (upper pec), flex your shoulders.
DUMBBELL BENCH PRESS
This works the portion of the pec that connects to the sternum. I started with my upper pecs because most people really want to grow that shelf of their pec. My elbows are flared out, and as I press my arm comes across my body which works the bigger portion of my pec.
TRICEP PUSHDOWN WITH ROPE
We’ll finish up by working our triceps. Make sure to keep your shoulder blades squeezed together. I love this exercise because I always get a great pump in my tricep when I do it.
If you want to take your first step toward getting into the best shape of your life, go to https://www.jacobzemer.com/app-lp/ and download my app for a free 7-day trial today.
0:00 – Intro
0:24 – Neutral Pulldown
0:58 – Chest Supported Row
1:36 – Cable Lateral Raise with Cuff
2:43 – Incline Bicep Curls
3:26 – Jacob Zemer Coaching
4:10 – Slight Incline Elbows Tucked Dumbbell Press
5:27 – Traditional Dumbbell Bench Press
5:54 – Tricep Pushdown with Rope
6:05 – Outro
