Post MI40-Xtreme Protocol
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2 Ben Pakulski Presents Post MI40-Xtreme Protocol This is a relatively low volume workout plan, ideal for post-mi40-x - it causes minimal muscle damage and focuses on cell swelling and angles. 1
3 Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Pakulski Fitness International, there are risks of injury or illness which can occur because of your use of the aforementioned information, and you expressly assume such risks and waive, relinquish and release any claim which you may have against Pakulski Fitness International, or its affiliates, as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. 2
4 Schedule Day 1 (e.g; Mon) Day 2 (e.g; Tue) Day 3 (e.g; Wed) Day 4 (e.g; Thur) Day 5 (e.g; Fri) Day 6 (e.g; Sat) Day 7 (e.g; Sun) Week 1 Chest / Mid & Front Delts Back / Rear Delts Arms Off / Cardio Legs Calves / Abs Off / Cardio Week 2 Chest / Mid & Front Delts Back / Rear Delts Arms Off / Cardio Legs Calves / Abs Off / Cardio Week 3 Chest / Mid & Front Delts Back / Rear Delts Arms Off / Cardio Legs Calves / Abs Off / Cardio Week 4 Chest / Mid & Front Delts Back / Rear Delts Arms Off / Cardio Legs Calves / Abs Off / Cardio 5
5 Week 1 Day 1 - Chest / Mid & Front Delts Approx. Workout Time: 35 mins Set / Weight / A1 BB Bench Press A2 Machine / Hammer-Strength Chest Press Extra 1/4 rep at the bottom each rep Extra Emphasis on Inward Intent B1 B2 Horizontal Cable Flyes / Crossovers (hands to chin-height at the top) 30º Incline DB Chest Press with Internal Rotation (neutral at the bottom, pronated at the top) C1 Seated DB Lateral Raises C2 Seated DB 'L' Lateral Raises C3 Plate Bus Driver Front Raises
6 Week 1 Day 2 - Back / Rear Delts Approx. Workout Time: 37 mins Set / Weight / A1 Wide-Grip Lat Pulldowns, Overhand-Grip Extra 1/4 rep at the bottom each rep A2 Wide-Grip Lat Pulldowns with Slight Backwards Lean, Overhand-Grip (lean from hips, not spine) Extra 1/2 rep at the top each rep B1 Seated Cable Rows, Neutral-Grip (vertcal torso) B2 Seated Cable Rows, Overhand-Grip (stretch thoracic spine eccentric) C1 75º Inc. Prone Supported DB Lateral Raises C2 Bent DB Rows with Elbows Out at the top C3 Lying Dumbbell Pullover (weight in each hand)
7 Week 1 Day 3 - Arms Approx. Workout Time: 46 mins Set / Weight / A1 Machine Preacher Curls Extra 1/4 rep at the bottom each rep A2 BB Curls B1 Zottman Curls B2 45º Inc. DB Hammer Curls C1 E.Z Bar Overhead Tricep Extensions Extra 1/4 rep at the bottom each rep C2 Lying E.Z Bar Tricep Extensions (to nose) D1 D2 Rope Tricep Pushdowns / Pressdowns, Neutral- Grip Tricep Pushdowns / Pressdowns, Reverse-Grip (use cambered bar or similar)
8 Week 1 Day 5 - Legs Approx. Workout Time: 44 mins Set / Weight / A1 BB Back Squats Extra 1/4 rep at the bottom each rep A2 Leg Press - feet midway on platform - banded (or do extra 1/2 reps at the top) B1 Leg Extensions NOS (Last Set) C1 Lying Leg Curls, Body Extended C2 Lying Leg Curls, Body Extended Extra 1/4 rep at the top each rep Bottom 1/2 reps only D1 Romanian Deadlifts D2 DB Walking Lunges (Glute/Ham Emphasis) - lean forward at the hips (keep chest up throughout) (10-12 reps each side)
9 Week 1 Day 6 - Calves & Abs Approx. Workout Time: 36 mins Set / Weight / A1 Standing Calf Raises A2 Standing Calf Raises B1 Reverse-Crunch Lying on Bench B2 Weighted Crunches Mins of HIIT Training 6 30 second work intervals
10 Week 2 Day 8 - Chest / Mid & Front Delts Approx. Workout Time: 41 mins Set / Weight / A1 BB Bench Press A2 Machine / Hammer-Strength Chest Press Extra Emphasis on Inward Intent B1 B2 Horizontal Cable Flyes / Crossovers (hands to chin-height at the top) 30º Incline DB Chest Press with Internal Rotation (neutral at the bottom, pronated at the top) C1 Seated DB Lateral Raises C2 Seated DB 'L' Lateral Raises C3 Plate Bus Driver Front Raises
11 Week 2 Day 9 - Back / Rear Delts Approx. Workout Time: 45 mins Set / Weight / A1 Wide-Grip Lat Pulldowns, Overhand-Grip A2 Wide-Grip Lat Pulldowns with Slight Backwards Lean, Overhand-Grip (lean from hips, not spine) Extra 1/2 rep at the top each rep B1 Seated Cable Rows, Neutral-Grip (vertcal torso) B2 Seated Cable Rows, Overhand-Grip (stretch thoracic spine eccentric) C1 75º Inc. Prone Supported DB Lateral Raises C2 Bent DB Rows with Elbows Out at the top C3 Lying Dumbbell Pullover (weight in each hand)
12 Week 2 Day 10 - Arms Approx. Workout Time: 58 mins Set / Weight / A1 Machine Preacher Curls A2 BB Curls B1 Zottman Curls B2 45º Inc. DB Hammer Curls C1 E.Z Bar Overhead Tricep Extensions C2 Lying E.Z Bar Tricep Extensions (to nose) D1 D2 Rope Tricep Pushdowns / Pressdowns, Neutral- Grip Tricep Pushdowns / Pressdowns, Reverse-Grip (use cambered bar or similar)
13 Week 2 Day 12 - Legs Approx. Workout Time: 53 mins Set / Weight / A1 BB Back Squats A2 Leg Press - feet midway on platform - banded (or do extra 1/2 reps at the top) B1 Leg Extensions NOS (Last Set) C1 Lying Leg Curls, Body Extended C2 Lying Leg Curls, Body Extended Bottom 1/2 reps only D1 Romanian Deadlifts D2 DB Walking Lunges (Glute/Ham Emphasis) - lean forward at the hips (keep chest up throughout) (10-12 reps each side)
14 Week 2 Day 13 - Calves & Abs Approx. Workout Time: 39 mins Set / Weight / A1 Standing Calf Raises A2 Standing Calf Raises B1 Reverse-Crunch Lying on Bench B2 Weighted Crunches Mins of HIIT Training 7 30 second work intervals
15 Week 3 Day 15 - Chest / Mid & Front Delts Approx. Workout Time: 44 mins Set / Weight / A1 BB Bench Press A2 Machine / Hammer-Strength Chest Press Extra Emphasis on Inward Intent B1 B2 Horizontal Cable Flyes / Crossovers (hands to chin-height at the top) 30º Incline DB Chest Press with Internal Rotation (neutral at the bottom, pronated at the top) C1 Seated DB Lateral Raises C2 Seated DB 'L' Lateral Raises C3 Plate Bus Driver Front Raises
16 Week 3 Day 16 - Back / Rear Delts Approx. Workout Time: 50 mins Set / Weight / A1 Wide-Grip Lat Pulldowns, Overhand-Grip A2 Wide-Grip Lat Pulldowns with Slight Backwards Lean, Overhand-Grip (lean from hips, not spine) B1 Seated Cable Rows, Neutral-Grip (vertcal torso) B2 Seated Cable Rows, Overhand-Grip (stretch thoracic spine eccentric) C1 75º Inc. Prone Supported DB Lateral Raises C2 Bent DB Rows with Elbows Out at the top C3 Lying Dumbbell Pullover (weight in each hand)
17 Week 3 Day 17 - Arms Approx. Workout Time: 55 mins Set / Weight / A1 Machine Preacher Curls A2 BB Curls B1 Zottman Curls B2 45º Inc. DB Hammer Curls C1 E.Z Bar Overhead Tricep Extensions C2 Lying E.Z Bar Tricep Extensions (to nose) D1 D2 Rope Tricep Pushdowns / Pressdowns, Neutral- Grip Tricep Pushdowns / Pressdowns, Reverse-Grip (use cambered bar or similar)
18 Week 3 Day 19 - Legs Approx. Workout Time: 58 mins Set / Weight / A1 BB Back Squats A2 Leg Press - feet midway on platform - banded (or do extra 1/2 reps at the top) B1 Leg Extensions NOS (Last Set) C1 Lying Leg Curls, Body Extended C2 Lying Leg Curls, Body Extended Bottom 1/2 reps only D1 Romanian Deadlifts D2 DB Walking Lunges (Glute/Ham Emphasis) - lean forward at the hips (keep chest up throughout) (10-12 reps each side)
19 Week 3 Day 20 - Calves & Abs Approx. Workout Time: 43 mins Set / Weight / A1 Standing Calf Raises A2 Standing Calf Raises B1 Reverse-Crunch Lying on Bench B2 Weighted Crunches Mins of HIIT Training 8 30 second work intervals
20 Week 4 Day 22 - Chest / Mid & Front Delts Approx. Workout Time: 48 mins Set / Weight / A1 BB Bench Press A2 Machine / Hammer-Strength Chest Press Extra Emphasis on Inward Intent B1 B2 Horizontal Cable Flyes / Crossovers (hands to chin-height at the top) 30º Incline DB Chest Press with Internal Rotation (neutral at the bottom, pronated at the top) C1 Seated DB Lateral Raises C2 Seated DB 'L' Lateral Raises C3 Plate Bus Driver Front Raises
21 Week 4 Day 23 - Back / Rear Delts Approx. Workout Time: 54 mins Set / Weight / A1 Wide-Grip Lat Pulldowns, Overhand-Grip A2 Wide-Grip Lat Pulldowns with Slight Backwards Lean, Overhand-Grip (lean from hips, not spine) B1 Seated Cable Rows, Neutral-Grip (vertcal torso) B2 Seated Cable Rows, Overhand-Grip (stretch thoracic spine eccentric) C1 75º Inc. Prone Supported DB Lateral Raises C2 Bent DB Rows with Elbows Out at the top C3 Lying Dumbbell Pullover (weight in each hand)
22 Week 4 Day 24 - Arms Approx. Workout Time: 62 mins Set / Weight / A1 Machine Preacher Curls A2 BB Curls B1 Zottman Curls B2 45º Inc. DB Hammer Curls C1 E.Z Bar Overhead Tricep Extensions C2 Lying E.Z Bar Tricep Extensions (to nose) D1 D2 Rope Tricep Pushdowns / Pressdowns, Neutral- Grip Tricep Pushdowns / Pressdowns, Reverse-Grip (use cambered bar or similar)
23 Week 4 Day 26 - Legs Approx. Workout Time: 61 mins Set / Weight / A1 BB Back Squats A2 Leg Press - feet midway on platform - banded (or do extra 1/2 reps at the top) B1 Leg Extensions NOS (Last Set) C1 Lying Leg Curls, Body Extended C2 Lying Leg Curls, Body Extended Bottom 1/2 reps only D1 Romanian Deadlifts D2 DB Walking Lunges (Glute/Ham Emphasis) - lean forward at the hips (keep chest up throughout) (10-12 reps each side)
24 Week 4 Day 27 - Calves & Abs Approx. Workout Time: 45 mins Set / Weight / A1 Standing Calf Raises A2 Standing Calf Raises B1 Reverse-Crunch Lying on Bench B2 Weighted Crunches Mins of HIIT Training 8 30 second work intervals
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