4 hours a week. Peak physical conditioning. This is Operation Dad Bod Part 3.
I went to Immortal Fitness in Thornwood, NY for my latest session to help you get into the best shape possible in the least amount of time.
Here’s the full upper body workout (15 sets total):
1️⃣ Preacher Curl – 2×10 reps
2️⃣ Machine Dips – 2×10 reps
3️⃣ Lat Pulldown – 2×10 reps
4️⃣ Machine Row – 2×10 reps
5️⃣ Lateral Raise Machine – 2×10 reps
6️⃣ Upper Chest Press – 2×10 reps
7️⃣ Chest Press – 2×10 reps
8️⃣ Kelso Shrugs – 2×10 reps
The key? Train your priority muscle FIRST, even if it breaks traditional rules. For me right now, that’s arms and lats, so chest comes later in the session.
Small muscle groups → train to failure.
Big muscle groups → one rep shy of failure.
Rep range → 8–12 for most sets.
Click the link in bio to watch the full workout on my YouTube channel now.
