@jacobzemer: 4 hours a week. Peak physical conditioning. This is Operation Dad Bod Part 3. I went to @ImmortalFitness 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 – 2x10 reps 2️⃣ Machine Dips – 2x10 reps 3️⃣ Lat Pulldown – 2x10 reps 4️⃣ Machine Row – 2x10 reps 5️⃣ Lateral Raise Machine – 2x10 reps 6️⃣ Upper Chest Press – 2x10 reps 7️⃣ Chest Press – 2x10 reps 8️⃣ Kelso Shrugs – 2x10 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.
