Post MI40-Xtreme Protocol

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Transcription:

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. www.mi40nation.com 1

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. www.mi40nation.com 2

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 www.mi40nation.com 5

Week 1 Day 1 - Chest / Mid & Front Delts Approx. Workout Time: 35 mins Set / Weight / A1 BB Bench Press 4 8-10 A2 Machine / Hammer-Strength Chest Press 4 8-10 Extra 1/4 rep at the bottom each rep Extra Emphasis on Inward Intent 3-0-1-0 10 3-0-2-0 90 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) 4 10-12 3-0-1-1 10 4 10-12 3-0-1-0 90 C1 Seated DB Lateral Raises 3 8-10 3-0-1-0 10 C2 Seated DB 'L' Lateral Raises 3 10-12 3-0-1-0 10 C3 Plate Bus Driver Front Raises 3 10-12 2-0-1-0 90 www.mi40nation.com 6

Week 1 Day 2 - Back / Rear Delts Approx. Workout Time: 37 mins Set / Weight / A1 Wide-Grip Lat Pulldowns, Overhand-Grip 4 8-10 Extra 1/4 rep at the bottom each rep 3-0-1-0 10 A2 Wide-Grip Lat Pulldowns with Slight Backwards Lean, Overhand-Grip (lean from hips, not spine) 4 8-10 Extra 1/2 rep at the top each rep 3-0-1-0 90 B1 Seated Cable Rows, Neutral-Grip (vertcal torso) 4 10-12 3-0-1-1 10 B2 Seated Cable Rows, Overhand-Grip (stretch thoracic spine eccentric) 4 10-12 3-1-1-0 90 C1 75º Inc. Prone Supported DB Lateral Raises 3 8-10 3-0-1-0 10 C2 Bent DB Rows with Elbows Out at the top 3 10-12 3-0-1-0 10 C3 Lying Dumbbell Pullover (weight in each hand) 3 10-12 3-0-1-0 90 www.mi40nation.com 7

Week 1 Day 3 - Arms Approx. Workout Time: 46 mins Set / Weight / A1 Machine Preacher Curls 4 8-10 Extra 1/4 rep at the bottom each rep 4-0-1-0 10 A2 BB Curls 4 8-10 3-0-1-0 75 B1 Zottman Curls 4 10-12 3-0-1-0 10 B2 45º Inc. DB Hammer Curls 4 10-12 3-1-1-0 90 C1 E.Z Bar Overhead Tricep Extensions 4 8-10 Extra 1/4 rep at the bottom each rep 4-0-1-0 10 C2 Lying E.Z Bar Tricep Extensions (to nose) 4 8-10 3-0-1-0 75 D1 D2 Rope Tricep Pushdowns / Pressdowns, Neutral- Grip Tricep Pushdowns / Pressdowns, Reverse-Grip (use cambered bar or similar) 4 10-12 3-0-1-1 10 4 10-12 3-0-1-0 75 www.mi40nation.com 8

Week 1 Day 5 - Legs Approx. Workout Time: 44 mins Set / Weight / A1 BB Back Squats 4 8-10 Extra 1/4 rep at the bottom each rep 3-0-1-0 10 A2 Leg Press - feet midway on platform - banded (or do extra 1/2 reps at the top) 4 10-12 3-0-1-0 120 B1 Leg Extensions 3 10-12 + NOS (Last Set) 3-0-1-2 75 C1 Lying Leg Curls, Body Extended 4 6-8 C2 Lying Leg Curls, Body Extended 4 10-12 Extra 1/4 rep at the top each rep Bottom 1/2 reps only 3-0-1-0 10 2-0-1-0 120 D1 Romanian Deadlifts 3 8-10 3-0-1-0 10 D2 DB Walking Lunges (Glute/Ham Emphasis) - lean forward at the hips (keep chest up throughout) 3 10-12 (10-12 reps each side) 2-0-1-0 90 www.mi40nation.com 9

Week 1 Day 6 - Calves & Abs Approx. Workout Time: 36 mins Set / Weight / A1 Standing Calf Raises 4 8-10 2-0-1-4 10 A2 Standing Calf Raises 4 8-10 2-4-1-0 75 B1 Reverse-Crunch Lying on Bench 4 8-12 2-0-1-2 10 B2 Weighted Crunches 4 12-15 3-0-1-0 60 15 Mins of HIIT Training 6 30 second work intervals 120 www.mi40nation.com 10

Week 2 Day 8 - Chest / Mid & Front Delts Approx. Workout Time: 41 mins Set / Weight / A1 BB Bench Press 5 8-10 3-2-1-0 10 A2 Machine / Hammer-Strength Chest Press 5 8-10 Extra Emphasis on Inward Intent 3-0-2-0 90 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) 4 10-12 3-0-1-1 10 4 10-12 3-1-1-0 90 C1 Seated DB Lateral Raises 3 8-10 3-0-1-1 10 C2 Seated DB 'L' Lateral Raises 3 10-12 3-0-1-0 10 C3 Plate Bus Driver Front Raises 3 10-12 2-0-1-0 90 www.mi40nation.com 16

Week 2 Day 9 - Back / Rear Delts Approx. Workout Time: 45 mins Set / Weight / A1 Wide-Grip Lat Pulldowns, Overhand-Grip 5 8-10 3-0-1-2 10 A2 Wide-Grip Lat Pulldowns with Slight Backwards Lean, Overhand-Grip (lean from hips, not spine) 5 8-10 Extra 1/2 rep at the top each rep 3-0-1-0 90 B1 Seated Cable Rows, Neutral-Grip (vertcal torso) 4 10-12 3-0-1-2 10 B2 Seated Cable Rows, Overhand-Grip (stretch thoracic spine eccentric) 4 10-12 4-1-1-0 90 C1 75º Inc. Prone Supported DB Lateral Raises 3 8-10 3-0-1-1 10 C2 Bent DB Rows with Elbows Out at the top 3 10-12 3-0-1-1 10 C3 Lying Dumbbell Pullover (weight in each hand) 3 10-12 4-0-1-0 90 www.mi40nation.com 17

Week 2 Day 10 - Arms Approx. Workout Time: 58 mins Set / Weight / A1 Machine Preacher Curls 5 8-10 4-2-1-0 10 A2 BB Curls 5 8-10 4-0-1-0 75 B1 Zottman Curls 4 10-12 3-0-1-1 10 B2 45º Inc. DB Hammer Curls 4 10-12 3-1-1-0 90 C1 E.Z Bar Overhead Tricep Extensions 5 8-10 4-2-1-0 10 C2 Lying E.Z Bar Tricep Extensions (to nose) 5 8-10 4-0-1-0 75 D1 D2 Rope Tricep Pushdowns / Pressdowns, Neutral- Grip Tricep Pushdowns / Pressdowns, Reverse-Grip (use cambered bar or similar) 4 10-12 3-0-1-2 10 4 10-12 3-0-1-0 75 www.mi40nation.com 18

Week 2 Day 12 - Legs Approx. Workout Time: 53 mins Set / Weight / A1 BB Back Squats 5 8-10 3-2-1-0 10 A2 Leg Press - feet midway on platform - banded (or do extra 1/2 reps at the top) 5 10-12 3-0-1-0 120 B1 Leg Extensions 3 10-12 + NOS (Last Set) 3-0-1-2 75 C1 Lying Leg Curls, Body Extended 4 6-8 3-0-1-2 10 C2 Lying Leg Curls, Body Extended 4 10-12 Bottom 1/2 reps only 2-0-1-0 120 D1 Romanian Deadlifts 4 8-10 3-1-1-0 10 D2 DB Walking Lunges (Glute/Ham Emphasis) - lean forward at the hips (keep chest up throughout) 4 10-12 (10-12 reps each side) 2-0-1-0 90 www.mi40nation.com 19

Week 2 Day 13 - Calves & Abs Approx. Workout Time: 39 mins Set / Weight / A1 Standing Calf Raises 5 8-10 2-0-1-4 10 A2 Standing Calf Raises 5 8-10 2-4-1-0 75 B1 Reverse-Crunch Lying on Bench 4 8-12 2-0-1-2 10 B2 Weighted Crunches 4 12-15 3-0-1-1 60 15 Mins of HIIT Training 7 30 second work intervals 90 www.mi40nation.com 20

Week 3 Day 15 - Chest / Mid & Front Delts Approx. Workout Time: 44 mins Set / Weight / A1 BB Bench Press 6 6-8 3-1-1-0 10 A2 Machine / Hammer-Strength Chest Press 6 6-8 Extra Emphasis on Inward Intent 3-0-2-0 90 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) 4 8-10 3-0-1-1 10 4 8-10 3-1-1-0 90 C1 Seated DB Lateral Raises 4 8-10 3-0-1-1 10 C2 Seated DB 'L' Lateral Raises 4 10-12 3-0-1-0 10 C3 Plate Bus Driver Front Raises 4 10-12 2-0-1-0 90 www.mi40nation.com 26

Week 3 Day 16 - Back / Rear Delts Approx. Workout Time: 50 mins Set / Weight / A1 Wide-Grip Lat Pulldowns, Overhand-Grip 6 6-8 3-0-1-2 10 A2 Wide-Grip Lat Pulldowns with Slight Backwards Lean, Overhand-Grip (lean from hips, not spine) 6 6-8 4-0-1-0 90 B1 Seated Cable Rows, Neutral-Grip (vertcal torso) 4 8-10 3-0-1-2 10 B2 Seated Cable Rows, Overhand-Grip (stretch thoracic spine eccentric) 4 8-10 4-1-1-0 90 C1 75º Inc. Prone Supported DB Lateral Raises 4 8-10 3-0-1-1 10 C2 Bent DB Rows with Elbows Out at the top 4 10-12 3-0-1-1 10 C3 Lying Dumbbell Pullover (weight in each hand) 4 8-10 4-0-1-0 90 www.mi40nation.com 27

Week 3 Day 17 - Arms Approx. Workout Time: 55 mins Set / Weight / A1 Machine Preacher Curls 6 6-8 4-1-1-0 10 A2 BB Curls 6 6-8 4-0-1-0 75 B1 Zottman Curls 4 8-10 3-0-1-1 10 B2 45º Inc. DB Hammer Curls 4 8-10 3-1-1-0 90 C1 E.Z Bar Overhead Tricep Extensions 6 6-8 4-1-1-0 10 C2 Lying E.Z Bar Tricep Extensions (to nose) 6 6-8 4-0-1-0 75 D1 D2 Rope Tricep Pushdowns / Pressdowns, Neutral- Grip Tricep Pushdowns / Pressdowns, Reverse-Grip (use cambered bar or similar) 4 8-10 3-0-1-2 10 4 8-10 3-0-1-0 75 www.mi40nation.com 28

Week 3 Day 19 - Legs Approx. Workout Time: 58 mins Set / Weight / A1 BB Back Squats 6 6-8 3-1-1-0 10 A2 Leg Press - feet midway on platform - banded (or do extra 1/2 reps at the top) 6 8-10 3-0-1-0 120 B1 Leg Extensions 4 10-12 + NOS (Last Set) 3-0-1-2 75 C1 Lying Leg Curls, Body Extended 5 4-6 3-0-1-2 10 C2 Lying Leg Curls, Body Extended 5 8-10 Bottom 1/2 reps only 2-0-1-0 120 D1 Romanian Deadlifts 4 8-10 3-1-1-0 10 D2 DB Walking Lunges (Glute/Ham Emphasis) - lean forward at the hips (keep chest up throughout) 4 10-12 (10-12 reps each side) 2-0-1-0 90 www.mi40nation.com 29

Week 3 Day 20 - Calves & Abs Approx. Workout Time: 43 mins Set / Weight / A1 Standing Calf Raises 6 6-8 2-0-1-4 10 A2 Standing Calf Raises 6 6-8 2-4-1-0 75 B1 Reverse-Crunch Lying on Bench 4 8-12 2-1-1-2 10 B2 Weighted Crunches 4 12-15 3-0-1-2 60 15 Mins of HIIT Training 8 30 second work intervals 90 www.mi40nation.com 30

Week 4 Day 22 - Chest / Mid & Front Delts Approx. Workout Time: 48 mins Set / Weight / A1 BB Bench Press 6 6-8 4-0-1-0 10 A2 Machine / Hammer-Strength Chest Press 6 6-8 Extra Emphasis on Inward Intent 3-0-2-0 90 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) 5 8-10 3-0-1-2 10 5 8-10 3-1-1-0 90 C1 Seated DB Lateral Raises 4 8-10 3-0-1-1 10 C2 Seated DB 'L' Lateral Raises 4 10-12 3-0-1-0 10 C3 Plate Bus Driver Front Raises 4 10-12 2-0-1-0 90 www.mi40nation.com 36

Week 4 Day 23 - Back / Rear Delts Approx. Workout Time: 54 mins Set / Weight / A1 Wide-Grip Lat Pulldowns, Overhand-Grip 6 6-8 3-0-1-2 10 A2 Wide-Grip Lat Pulldowns with Slight Backwards Lean, Overhand-Grip (lean from hips, not spine) 6 6-8 4-0-1-0 90 B1 Seated Cable Rows, Neutral-Grip (vertcal torso) 5 8-10 3-0-1-2 10 B2 Seated Cable Rows, Overhand-Grip (stretch thoracic spine eccentric) 5 8-10 4-1-1-0 90 C1 75º Inc. Prone Supported DB Lateral Raises 4 8-10 3-0-1-1 10 C2 Bent DB Rows with Elbows Out at the top 4 10-12 3-0-1-1 10 C3 Lying Dumbbell Pullover (weight in each hand) 4 8-10 4-0-1-0 90 www.mi40nation.com 37

Week 4 Day 24 - Arms Approx. Workout Time: 62 mins Set / Weight / A1 Machine Preacher Curls 6 6-8 4-1-1-0 10 A2 BB Curls 6 6-8 4-0-1-0 75 B1 Zottman Curls 5 8-10 3-0-1-1 10 B2 45º Inc. DB Hammer Curls 5 8-10 3-1-1-0 90 C1 E.Z Bar Overhead Tricep Extensions 6 6-8 4-1-1-0 10 C2 Lying E.Z Bar Tricep Extensions (to nose) 6 6-8 4-0-1-0 75 D1 D2 Rope Tricep Pushdowns / Pressdowns, Neutral- Grip Tricep Pushdowns / Pressdowns, Reverse-Grip (use cambered bar or similar) 5 8-10 3-0-1-2 10 5 8-10 3-0-1-0 75 www.mi40nation.com 38

Week 4 Day 26 - Legs Approx. Workout Time: 61 mins Set / Weight / A1 BB Back Squats 6 6-8 3-1-1-0 10 A2 Leg Press - feet midway on platform - banded (or do extra 1/2 reps at the top) 6 8-10 3-0-1-0 120 B1 Leg Extensions 4 10-12 + NOS (Last Set) 3-0-1-2 75 C1 Lying Leg Curls, Body Extended 6 4-6 3-0-1-2 10 C2 Lying Leg Curls, Body Extended 6 8-10 Bottom 1/2 reps only 2-0-1-0 120 D1 Romanian Deadlifts 4 8-10 3-1-1-0 10 D2 DB Walking Lunges (Glute/Ham Emphasis) - lean forward at the hips (keep chest up throughout) 4 10-12 (10-12 reps each side) 2-0-1-0 90 www.mi40nation.com 39

Week 4 Day 27 - Calves & Abs Approx. Workout Time: 45 mins Set / Weight / A1 Standing Calf Raises 6 6-8 2-0-1-4 10 A2 Standing Calf Raises 6 6-8 2-4-1-0 75 B1 Reverse-Crunch Lying on Bench 5 8-10 2-1-1-2 10 B2 Weighted Crunches 5 10-12 3-0-1-2 60 15 Mins of HIIT Training 8 30 second work intervals 90 www.mi40nation.com 40

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