GRADUATE PRINTABLE WORKOUT SHEETS

Transcription

1 BEN PAKULSKI PRESENTS GRADUATE PRINTABLE WORKOUT SHEETS Eric Babcock Issued:

2 GRADUATE PRINTABLE WORKOUT SHEETS 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 Ben Pakulski Athletics, 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 Ben Pakulski Athletics, 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

3 PHASES 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) COMMENTS PHASE 1 Chest Front Delts Biceps (Abs/Core) Back Rear Delts Triceps (Calves 1) Quads Hams (Abs/Core) Biceps, Chest Side Delts Front Delts (Calves 2) Triceps Back (Abs/Core) Hams Quads (Calves 1) OFF (extreme high kcal day) The idea is to train most body parts TWICE per week; once heavy with the intent of mechanical damage & high neurological stress, the 2nd workout will be focused on maximizing cell swelling & hyperemia PHASE 2 Chest Front Delts Side Delts Biceps (Abs/Core) Back Rear Delts Triceps (Calves 2) Quads Hams (Abs/Core) Biceps Chest Delts Side Delts (Calves 1) Triceps Back (Abs/Core) Hams Quads (Calves 2) OFF (extreme high kcal day) As Above PHASE 3 OFF (moderate kcals (mod/low carb) Chest Back (Abs/Core) Quads Hams (Calves 1) Side Delts Arms (Abs/Core) Chest Delts Rear Delts Back (Calves 2) Hams Quads (Calves 1) OFF Power / Hypertrophy Phase PHASE 4 Chest Side Delts (Calves 1) Back Hams (Abs/Core) Quads (Calves 2) OFF Squat Bench Deadlift (Abs/Core) Arms Side Delts (Calves 1) OFF Strength / High Threshold Training PHASES 5 & 6 Chest Back (Abs/Core) Quads Biceps (Calves 2) + HIIT Hams Side Delts Delts Triceps (Abs/Core) OFF PHASE 6 CHEST DELTS TRICEPS (CALVES 1) (am + pm) Back Biceps (Abs/Core) (am + pm) Quads Hams (Calves 2) Phase 5: Deload Phase (4 days) Back Chest Arms (Abs/Core) Quads Hams (Calves 1) (am + pm) Hams,Back Side Delts Rear Delts (Abs/Core) Chest Arms (Calves 2) Quads Hams (Abs/Core) - - Phase 6: Overreach / Hypertrophy (8 days) 3

4 TERMINOLOGY Reps: the number of times you raise and lower the resistance / weight Sets: the number of times you repeat the prescribed number of reps Tempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts: 1. the eccentric (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g., lowering the weight when performing a bench press 2. the concentric (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of resistance e.g., pressing the weight up during a bench press 3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively e.g., pausing / resting at the 2 extremes, the top and bottom of a bench press A tempo of for example would specify: 1. perform a 4 second eccentric 2. rest for 3 seconds following the eccentric 3. perform a 2 second concentric 4. rest for 1 second following the concentric 4

5 Isometric hold: For the purposes of this program, an isometric hold is employed following the concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position possible. 1 1/2 s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followed by a 1/2 rep in the strongest half of the range (typically following the eccentric). To elaborate: 1) begin with the working muscle fully stretched / lengthened, the antagonist fully contracted 2) initiating from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout, perform the eccentric to return to the beginning fully lengthened position 4) from here begin a further concentric however this time only come to the half way point before returning once more to the start position. Using barbell bicep curls for example - raise the weight, lower, bring up half way (to 90º of elbow flexion), then lower; this = 1 rep of the protocol. NOS + NOS-eXtreme (intra-set stretching) sets: NOS sets comprise of 3 successive drop-sets following the completion of the final working set (only) of an exercise (unless specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease in load by approximately 20% every drop aiming to achieve 5-8 reps on each. At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure. See the videos if unsure. 5

6 For NOS-X sets, follow the same protocol as above, though add in a second maximally loaded stretch following the last achievable rep of the working set and all subsequent drop-sets. Following the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a stretch). See videos if unsure. BPak Strip Sets: (typically performed on equipment with selectorized pin loading) Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise. Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process until you reach the final / minimum weight plate of the stack! Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal... remember, only the strong survive! CS-6 Sets (Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed number of sets (usually 2-4) taking 80 seconds rest between each. Following the last of the prescribed sets, rest only up to 20 seconds max while dropping the weight by 10%, before continuing on aiming to achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you complete 6 of these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the exercise. Note: the goal between mini-sets is simply to gather your breath / energy and get back to it, this may be difficult at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol in your head as it may sound more complicated than it is; keep in mind the goal is to maximize cell swelling and lactate build-up. 6

7 Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the prescribed exercise (unless directed otherwise) aim to perform the prescribed number of partial reps by simply working within whatever range can still be achieved; do not slack off and swing the weights, continue to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range that you re still able to achieve with good form. 7

8 NOTES How to Read the Notations: note that each exercise has been assigned a letter, or letter plus number combination, the purpose of which is to instruct you how to proceed from exercise to exercise during the workout. A couple of examples should provide enough illustration as to how they are intended to be read: 1. If you see exercise A on line 1 and exercise B on line 2 for example, proceed as follows: - perform exercise A for the prescribed number of sets, resting for the prescribed duration between each - once all sets have been completed, rest for the same duration (unless specifically stated otherwise) - move on to exercise B 2. If you see exercise A1 on line 1, exercise A2 on line 2, then exercise B on line 3, proceed as follows: - perform set 1 for exercise A1 - immediately move on to exercise A2 (unless exercise A1 happens to have a prescribed rest period (rare)) - rest for the prescribed duration (for exercise A2 ) following the completion of the set - repeat this back and forth process until all sets have been completed - move onto exercise B 8

9 Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration you rested between sets of the exercise just completed. Unilateral Movements: when an exercise is to be performed one side at a time (think lunges for example), the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest between switching from one side to the other. Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel free to choose as per your preference (aim to use a variety of angles over time). Intention: apply intention to all appropriate exercises regardless of whether it s stated in the workout sheets or not; learn to make using intention a habit! The videos all describe intention perfectly. 9

10 ABS / CALVES The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day after completing the main workout). * On one workout day, perform ab training, the next workout day train the calves; alternate back and forth throughout the program. Abs: -- choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes -- perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position) -- take no more than 15 seconds rest if ever / whenever needed -- if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance / weight next time out * suggestions for exercises can be found in the exercise library document if unsure. 10

11 Calves: Alternate between the 2 calf workouts below (dictated as calves 1 and calves 2 on the calendar): Workout 1: perform the below routine with a straight-leg calf exercise Workout 2: perform the below routine with a bent-knee calf exercise * suggestions for exercises can be found in the exercise library document if unsure. Routine: -- set a timer and simply aim to perform as many reps as possible in 10 minutes -- use a tempo -- try to minimize any rest throughout (zero ideally) -- aim to increase the weight by 5% used each week if appropriate 11

12 CARDIO Recommended (for all phases besides phase 6, the overreaching phase): -- 1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below) -- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session. (* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal, start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached (no cardio to be performed in phase 6.) Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also perform the sessions on scheduled off days, or, if you re under time constraints, perform the cardio session immediately following the weight training session if needs must (in this case, upon completing your last rep, consume 5-10 grams of BCAA s and grams of carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the over 12% group for males/20% for females, do NOT take the carbs, the BCAA s will suffice. HIIT 12

13 PERCEIVED EFFORT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 100% for the work intervals, slow pace for the rest intervals 4 x 15 second max effort with 2 minutes rest in between 5 x 15 second max effort with 2 minutes rest in between 4 x 15 second max effort with 90 seconds rest in between 6 x 15 second max effort with 90 seconds rest in between 5 x 20 second max effort with 90 seconds rest in between Notes regarding the HIIT session: -- the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the intervals; keep this in mind and really push your limits! During the rest period, maintain a slow enough pace to allow your heartrate to come down, though keep moving! -- perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer, though if choosing / limited to a treadmill, perform using a very steep incline so that you are essentially walking as quickly as possible while taking large strides (this does NOT mean a leisurely walk, hit and maintain the desired 100% intensity during those intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program. 13

14 PHASE 1 - WORKOUT 1: CHEST / FRONT DELTS / BICEPS A Incline BB Bench Press (shoulder-width-grip) 4 10 B Incline BB Bench Press (4" wider than shoulder width) 4 10 C Flat DB Flys 4 15 D1 Cable Crossovers (bring cables from slightly below shoulder height to chin) DURATION: 59 MINS * TEMPO REST SET / WEIGHT / D2 Plyo Push Up secs secs D3 Plate Bus Driver Front Raises 3 12 E1 One-Arm Standing Dumbbell Curls (MAX supination) 4* E2 Prone 45º Barbell Spider Curls (elbows in) 4 8 *Perform all on one side then the other, first 2 sets with hands shoved to the outside of the dumbbell, for the last 2 with hands in the middle of the dumbbell. + Optional: abs / core 14

15 PHASE 1 - WORKOUT 2: BACK / REAR DELTS / TRICEPS A Seated Cable Row (outward intention) (shoulder-width grip, bar to sternum) DURATION: 59 MINS * TEMPO REST SET / WEIGHT / 4 10 * secs B Bent Barbell Rows (outward intention) 6 14,10,7 7,10,14 C Reverse Grip (Assisted) Pull Ups 4 10 D Supine 60º Incline Cable Pulldowns (lean back with core tight) E1 Bent Over Dumbbell Lateral Raises 4 10 E2 Bent Over Cable Lateral Raises 4 10 F1 Double-Rope Pressdowns with elbows behind sec isometric F2 Decline (slight) Barbell Tricep Extensions 3 7 * 2 second isometric holds each rep, plus 5 partials at the end of each set + Optional: calves 15

16 PHASE 1 - WORKOUT 3: QUADS / HAMS A Leg Extensions 3 7 B One-Leg Leg Press - feet high (OR Deep Box Lunge w/h Low Cable) DURATION: 52 MINS * TEMPO REST SET / WEIGHT / 5-7 second isometric (5-7) 40 secs 3 21 C Barbell Back Squats 4 21,14,10, 21 D Leg Press (feet low) secs E Seated Leg Curls 3 21 F Lying Leg Curl - Body Extended 4 7 * 4-0-1(2)-0 40 secs * 2 second pause at 30º on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30º on the way up, then finish the rep. + Optional: abs / core 16

17 PHASE 1 - WORKOUT 4: BICEPS / CHEST / SIDE DELTS + REAR DELTS A1 Barbell Preacher Curls 4 7 A2 Incline Dumbbell Curls 4 7 DURATION: 53 MINS * TEMPO REST SET / WEIGHT / 5 sec isometric -X B One-Arm High Cable Curls (40 after final set) C Incline Dumbbell Press 4 12 D Machine Chest Press (any) sec eccentric E1 Prone 75º Incline Dumbbell Lateral Raises E2 E3 Bent-Over Cable Lateral Raises (right across body, elbows locked) Standing Cable Lateral Raises (straight-arms, no movement at elbow) secs Optional: calves 17

18 PHASE 1 - WORKOUT 5: TRICEPS / BACK DURATION: 58 MINS * TEMPO REST SET / WEIGHT / A Incline (slight) Barbell Tricep Extensions secs B Seated Overhead Cable Tricep Extensions 3 8 C Bench Tricep Dips 3 8 D Deadlifts (bent-knee) 6 6,8,12 6,8,12 E1 Wide-Grip Pull-Ups 4 10 (ALL sets) (ALL sets) 2 sec stretch E2 Reverse-Grip Pulldowns (outward intention) 4 14* F Machine Row (any) 3 3 * sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back + Optional: abs / core ** note the tempo ** secs 18

19 PHASE 1 - WORKOUT 6: HAMSTRINGS / QUADS A Lying Leg Curls (body extended) secs B1 Dumbbell Squats - DB s slightly in front of knees 4 7,7,14,14 * B2 Dumbbell Squats - DB s beside hips 4 7,7,14,14 C Glute-Ham Raises OR Barbell Glute Bridges 4 7,14,7,14 D1 Stiff - Leg Deadlifts D2 Step - Ups with Low Cable Resistance (one leg, then the other) DURATION: 54 MINS * TEMPO REST SET / WEIGHT / secs *The two exercises should NOT have the same weight. The first 7 should illicit failure, as should the 2nd 7 reps of B2. + Optional: calves 19

20 PHASE 2 - WORKOUT 1: CHEST / FRONT + SIDE DELTS / BICEPS DURATION: 50 MINS * TEMPO REST SET / WEIGHT / A 30º Incline Dumbbell Press 4 10 B 60º Incline Dumbbell Press 4 10 C1 Flat Dumbbell Flys 3 8 C2 Cable Crossovers (cables at the top, hands to thighs) 3 10 D1 Floor Lying Cable Front Raises partials (all sets) -X B-Pak Strip Sets(all sets) 2 sec eccentric D2 Cable Lateral Raises secs E1 Barbell Preacher Curls 6 10 E2 Incline Dumbbell Curls Optional: abs / core 5 sec isometric + partials to failure secs 20

21 PHASE 2 - WORKOUT 2: BACK / REAR DELTS / TRICEPS A1 Wide Grip (Assisted) Pull Ups (weighted if necessary) 6 8 DURATION: 50 MINS * TEMPO REST SET / WEIGHT / -X (last set) (this is correct) A2 Reverse-Grip Barbell Rows (outward intention) 6 8 B1 Machine Row (ideally hammer) 4 12 B2 Reverse Pec Deck sec isometric + 10 partials (all sets) C Deadlifts (bent-knee) 4 7,7,14,21 D1 Lying Tricep Extensions D2 Overhead Rope Extensions Optional: calves 21

22 PHASE 2 - WORKOUT 3: QUADS / HAMS DURATION: 52 MINS * TEMPO REST SET / WEIGHT / A Barbell Back Squats secs B C Heels elevated Dumbbell Squats (DB s in front of knees) Barbell Reverse Lunges (all one side then the other) sec eccentric secs /2 s* D1 Lying Leg Curls - Body Extended D2 Lying Leg Curls - Body Flexed 6 10 *perform the 1/2 rep from the bottom + Optional: abs / core + 10 partials (all sets) 22

23 PHASE 2 - WORKOUT 4: BICEPS / CHEST / DELTS A1 A2 B1 Reverse Grip Pull-Up (bicep emphasis - ensure full contraction) Decline Dumbbell Press (hands 2 outside of elbows throughout) Incline Alternating DB Curls (non-working arm held in contraction) 5 3 B2 45º Incline Dumbbell Press 4 8 C1 C2 D1 D2 Alternating Concentration Curls (focus on max supination) Cable Crossovers (cables highest setting, hands together in front of thighs at the bottom) Strict Seated Vertical Dumbbell Press (abs shortened) Seated Dumbbell Laterals Raises (chest pressed into vertical bench pad) * bottom half reps only for all sets -X after last set + Optional: calves DURATION: 53 MINS * TEMPO REST SET / WEIGHT / 10 sec eccentric (this is correct) 5 8 * partials (all sets) partials (all sets) 23

24 PHASE 2 - WORKOUT 5: TRICEPS / BACK A B1 B2 Cable Cross Tricep Extension with elbows retracted (strict/no cheating) Neutral-Grip Pulldowns - Vertical (outward intention on the eccentric) Neutral-Grip Pulldowns - 45º Lean back (outward intention on eccentric) B3 Overhand Tricep Cable Pressdowns 4 10 DURATION: 50 MINS * TEMPO REST SET / WEIGHT / /2 s X secs C Deadlift (bent-knee) 4 7,7,14,21 D1 Machine Rows 4 8 D2 Bodyweight Parallel Bar Dips - Feet in Front (slight forward lean) + Optional: abs / core -X To Failure 24

25 PHASE 2 - WORKOUT 6: HAMSTRINGS / QUADS A Glute-Ham Raises OR Lying Leg Curls (body extended) DURATION: 51 MINS * TEMPO REST SET / WEIGHT / secs B One Leg Leg Press (downward intention) (80 after final set) C Leg Press - Feet Wide (inward intention) /2 s D Hack Squat with feet and knees together 2 8 -X E Step-ups (15 on one side, then the other, no rest) Optional: calves 25

26 PHASE 3 - WORKOUT 1: CHEST / BACK A1 Flat Barbell Press (with orange bands) DURATION: 55 MINS * TEMPO REST SET / WEIGHT / 40 (this is correct) A2 Bent Barbell Rows with outward intention 6 8 B Incline Dumbbell Press CS-6 Sets secs C1 Seated Cable Rows sitting on 9 elevation (outward intention) partials (all sets) C2 Flat Dumbbell Flys C3 Two-Arm Bent-Over Dumbbell Rows 4 8 D Deadlift (bent-knee) Optional: abs / core 26

27 PHASE 3 - WORKOUT 2: QUADS / HAMS DURATION: 50 MINS * TEMPO REST SET / WEIGHT / A Barbell Front Squats mins B Leg Press (feet low) 4 8 * C1 Alternating Barbell lunges - lean forward at the hip (glute emphasis) 4 10 ** C2 Single-Leg Lying Leg Curls 4 7 D Barbell Stiff-Leg Deadlifts 4 21 * 1 following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks) ** 1 1/2 s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total) + Optional: calves 27

28 PHASE 3 - WORKOUT 3: SIDE DELTS / ARMS A1 Seated Dumbbell Lateral Raises DURATION: 52 MINS * TEMPO REST SET / WEIGHT / A2 Cable Lateral Raises 5 8 B C Reverse Grip Pull-Up (bicep emphasis - ensure full contraction) 1-Arm DB Pronation / Supination Preacher Curl (no shoulder rotation) D Standing Barbell Curls second eccentric 2 second isometric secs secs E Lying Barbell Tricep Extensions 5 8 F Machine dips Optional: abs / core BPak Strip Sets(both sets) secs 28

29 PHASE 3 - WORKOUT 4: CHEST / DELTS / BACK DURATION: 50 MINS * TEMPO REST SET / WEIGHT / A 45º Incline Dumbbell Press 4 6 B Flat Barbell Bench Press CS-6 Sets secs C 30º Incline Dumbbell Flys 3 8 -X D1 Seated Dumbbell Overhead Press D2 Bent Over Dumbbell Lateral Raises 3 12 * E Reverse Grip Pull Ups (with orange band) 4 8 F1 Bent Barbell Rows F2 Deadlifts (bent-knee) 6 8 * following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5-8 reps + Optional: calves 29

30 PHASE 3 - WORKOUT 5: HAMS / QUADS A Lying Leg Curls (body extended) 6 6 DURATION: 51 MINS * TEMPO REST SET / WEIGHT / + 10 partials (all sets) B1 Leg Press - Feet Narrow (feet and knees touching) B2 Leg Press - Feet Wide /2 s secs C Wide Stance Barbell Back Squats (glute emphasis) 8 8 D1 Heels Elevated Dumbbell Squats D2 Stiff leg Dumbbell Deadlift - Toes Elevated secs + Optional: abs / core 30

31 PHASE 4 - WORKOUT 1: CHEST / SIDE DELTS DURATION: 50 MINS * TEMPO REST SET / WEIGHT / A 30º Incline Dumbbell Press secs B 60º Incline Dumbbell Press secs C Incline Barbell Bench Press with inward Intention X-0 80 secs D Plyo Pushups - 3 sets narrow, 3 sets wide 6 E 45º Incline Side Lying One-Arm Dumbbell Lateral Raise 21 (or failure) F Seated Two-Arm Dumbbell Lateral Raises Optional: calves

32 PHASE 4 - WORKOUT 2: BACK / HAMS DURATION: 52 MINS * TEMPO REST SET / WEIGHT / A Bent Barbell Rows (outward Intention) secs B One-Arm Dumbbell Rows C Incline Prone Two-Arm Dumbbell Rows 4 8 D Lying Leg Curls (body extended) 6 6 -X + 10 partials (all sets) 40 (after each side) secs secs E Deadlifts (bent-knee) Mins + Optional: abs / core 32

33 PHASE 4 - WORKOUT 3: QUADS DURATION: 52 MINS * TEMPO REST SET / WEIGHT / A Barbell Front Squats - Heels Elevated secs B Dumbbell Squats (DB s beside hips) 4 8 C Bulgarian Split Squats - front foot on a 6 box (back foot on bench) D Leg Extensions Optional: calves -X mins 0 (2m after final set) 33

34 PHASE 4 - WORKOUT 4: SQUAT / BENCH / DEADLIFT A Barbell Back Squats (yes, squats again!) 6 B Bench Press (with red bands) 6 8,6,4 8,6,4 10,8,6 10,8,6 DURATION: 50 MINS * TEMPO REST SET / WEIGHT / 2 sec isometric mins mins C Deadlifts (bent-knee) mins + Optional: abs / core 34

35 PHASE 4 - WORKOUT 5: ARMS / SIDE DELTS A Standing Barbell Curls B1 Reverse-Grip DB Preacher Curls (pronated) DURATION: 50 MINS * TEMPO REST SET / WEIGHT / 40 (80 after final set) B2 Dumbbell Preacher Curls (supinated) 3 12 C Incline Dumbbell Curls 3 8 D Overhand Tricep Cable Pressdowns 3 15 E1 Parallel Bar Tricep Dips OR Machine Dips (vertical torso) E2 Seated Dumbbell Lateral Raises Optional: calves (last 2 sets) (last 2 sets) BPak Strip Sets(all sets) secs secs 35

36 PHASE 5 - WORKOUT 1: CHEST / BACK A1 Flat Barbell Bench Press DURATION: 50 MINS * TEMPO REST SET / WEIGHT / 40 (this is correct) A2 Wide-Grip Pull-Ups secs B1 Incline Flyes sec concentric B2 Reverse-Grip Pull-Ups with Orange Bands secs C Incline Dumbbell Press /2 s D Two-Arm Bent-Over Dumbbell Rows 3 10 E1 E2 Cable Crossovers (cable height high, hands together in front of thighs at the bottom) Cable Crossovers (step forward and extend arms in front to chin height) F Machine Rows Optional: abs / core -X 3 second isometric secs 36

37 PHASE 5 - WORKOUT 2: QUADS / BICEPS DURATION: 57 MINS * TEMPO REST SET / WEIGHT / A Leg Press (feet low) CS-6 Sets secs B Leg Extensions CS-6 Sets secs C Reverse Lunges (all on one side, then the other) (40 after final set) D Barbell Preacher Curls 3 8 E Seated Alternating Dumbbell Curls (one arm then the other) F Seated Cable Curls Facing away from apparatus Optional: calves X (both sets) 0 (2m after final set) 37

38 PHASE 5 - WORKOUT 3: HAMS / DELTS / TRICEPS A B C Weighted Glute-Ham Raises (squeezing a 4" ball between knees) Single-Leg Lying Leg Curls (2-3" ball between knees) Stiff-Leg Dumbbell Deadlifts (toes elevated) DURATION: 54 MINS * TEMPO REST SET / WEIGHT / secs partials (all sets) -X D1 Seated Dumbbell Lateral Raises (2m after final set) secs D2 Standing Cable Lateral Raises 3 15 E Dumbbell Overhead Press 3 8 F Lying Barbell Tricep Extensions 3 21 G1 Overhead Rope Extensions G2 Close-Grip Pushups Optional: abs / core 38

39 *** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! *** PHASE 6 - WORKOUT 1: CHEST / DELTS / TRICEPS A Flat Dumbbell Press 4 6 B 30º Incline Dumbbell Press 3 10 C Incline Barbell Bench Press 3 12 D Flat Dumbbell Flys 2 10 DURATION: 74 MINS * TEMPO REST SET / WEIGHT / -X -X secs secs E 75º Incline Standing Prone Lateral Raises /2 s F One-Arm Bent Over Cable Lateral Raises 3 15 G 60º Incline Supine (palms up) Front Raises 2 15 H Close-Grip Bench Press with Thin Bands secs I Overhead Rope Extensions Optional: calves -X 39

40 *** ALL A.M WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) *** PHASE 6 - WORKOUT 2 (AM): BACK / BICEPS A Deadlift (bent-knee) 6 B Reverse-Grip Pull-Ups with 2 Orange Bands (for NOS-X: bodyweight, then 1 band, then 2 bands, done) 21,14,7, 7,14, C One-Arm Dumbbell Rows 4 12 D Incline Dumbbell Curls 3 6 E Standing BB Curls (drive elbows together + high into shoulder flexion) + Optional: abs / core DURATION: 59 MINS * TEMPO REST SET / WEIGHT / -X -X 6 second eccentric mins secs 6-0-X-0 80 secs secs 40

41 PHASE 6 - WORKOUT 2 (PM): BACK / BICEPS A1 60º Incline Supine Overhead Reverse-Grip Pulldowns 3 15 DURATION: 59 MINS * TEMPO REST SET / WEIGHT / (ALL sets) A2 Seated Cable Rows A3 Reverse-Grip Pulldowns A4 Incline Prone Two-Arm Dumbbell Rows 3 8 B One-Arm Dumbbell Rows (no rest between arms) second isometric -X C1 Two-Arm High Cable Curls C2 Alternating Prone Spider Curls (alternate starting arm each set) secs secs C3 Cable Curls facing away from apparatus mins + Optional: abs / core 41

42 PHASE 6 - WORKOUT 3 (AM): QUADS / HAMS A Reverse Lunges (DB s beside hips) (torso same angle as shin) DURATION: 59 MINS * TEMPO REST SET / WEIGHT / 0 (80 after final set) B Barbell Back Squats mins C Dumbbell Squat - Heels Elevated 4 21 bottom half reps only D Single-Leg Deadlifts (40 after final set) E Barbell Stiff-Leg Deadlifts 3 15 F Leg Press (feet high, wide and externally rotated) Optional: calves secs 42

43 PHASE 6 - WORKOUT 3 (PM): HAMS / QUADS A Single-Leg Leg Press (foot high with downward intention) 4 21 DURATION: 59 MINS * TEMPO REST SET / WEIGHT / 2 second stretch B1 Barbell Front Squats B2 Barbell Back Squats B3 Leg Press - Feet High & Wide (glute / ham emphasis) B4 Lying Leg Curls - Body Extended B5 Lying Leg Curl - Body Flexed partials (all sets) (2m after final set) B6 Walking Lunges mins + Optional: calves 43

44 PHASE 6 - WORKOUT 4: BACK / CHEST / ARMS A1 Underhand-Grip One-Arm Dumbbell Rows DURATION: 59 MINS * TEMPO REST SET / WEIGHT / 40 (this is correct) A2 Flat Dumbbell Press secs B1 Seated Cable Rows (shoulder-width grip) 3 10 * note the tempo * B2 30º Dumbbell Press 3 10 C1 Reverse-Grip Pulldowns (FULL retraction and depression) 3 15 * note the tempo * C2 Plyo Pushups 3 21 D1 Overhead Rope Extensions sec iso D2 Incline Dumbbell Curls 2 12 E Standing Barbell Curls Optional: abs / core 44

45 PHASE 6 - WORKOUT 5: QUADS / HAMS DURATION: 51 MINS * TEMPO REST SET / WEIGHT / A Leg Press (feet low) CS-6 Sets secs B Leg Extension CS-6 Sets secs C Lying Leg Curls (hips extended) 3 10 BPak Strip Sets(all sets) after each set D Glute-Ham Raises Optional: calves 45

46 PHASE 6 - WORKOUT 6 (AM): HAMS / BACK / SIDE DELTS DURATION: 59 MINS * TEMPO REST SET / WEIGHT / A Stiff-Leg Deadlifts secs B Deadlifts (bent-knee) 4 8 C Reverse-Grip (assisted) Pull-Ups 4 8 D Seated Dumbbell Lateral Raises Optional: abs / core secs secs secs 46

47 PHASE 6 - WORKOUT 6 (PM): REAR DELTS / BACK / HAMS DURATION: 59 MINS * TEMPO REST SET / WEIGHT / A Bent Over Dumbbell Lateral Raises 4 12 B Bent Over Cable Lateral Raises(chest up) 3 12 C Reverse-Grip Pulldowns Sec Stretch secs D Straight-Arm Cable Pullovers 4 21 E Bent-Over Barbell Rows 6 8 F1 Lying Leg Curls - Toes in F2 Lying Leg Curls - Toes neutral F3 Lying Leg Curls - Toes out secs + Optional: abs / core 47

48 PHASE 6 - WORKOUT 7: CHEST / ARMS A Flat Barbell Bench Press with thin red bands 4 12 B1 Incline Dumbbell Press 4 10 DURATION: 74 MINS * TEMPO REST SET / WEIGHT / -X B2 Cable Crossovers secs D1 Plyo Pushups (this is correct) D2 Pushups 4 15 E Machine Preacher Curls 4 12 F Incline Dumbbell Curls 3 21 G1 Standing Barbell Reverse Curls G2 Standing Barbell Curls 3 10 H Reverse-Grip Tricep Pushdowns Optional: calves -X 48

49 PHASE 6 - WORKOUT 8: HAMS / QUADS A1 Lying Leg Curls (body extended) 4 8 DURATION: 60 MINS * TEMPO REST SET / WEIGHT / +5 partials all sets A2 Barbell Back Squats A3 Alternating Dumbbell Lunges A4 Dumbbell Squats (DB s beside hips) mins B1 Leg Press - Feet Narrow B2 Leg Press - Feet Wide B3 Leg Extensions sec isometric B4 Stiff-Leg Deadlifts B5 Seated Leg Curls mins + Optional: abs / core END OF 40 DAYS 49