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BEN PAKULSKI PRESENTS…

PRO LEVEL PRINTABLE WORKOUT SHEETS

José Rincón Issued: 2014-11-19
José Rincón
Issued: 2014-11-19

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1

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PRO LEVEL 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.

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José Rincón N2LKVEZK

2

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CALENDAR

PHASES PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASES 5 & 6 DAY 4

PHASES

PHASE 1

PHASE 2

PHASE 3

PHASE 4

PHASES 5 & 6

PHASES PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASES 5 & 6
PHASES PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASES 5 & 6
PHASES PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASES 5 & 6
PHASES PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASES 5 & 6
PHASES PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASES 5 & 6
PHASES PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASES 5 & 6
DAY 4 DAY 1 DAY 2 DAY 3 DAY 5 DAY 6 DAY 7 (E.G
DAY 4
DAY 1
DAY 2
DAY 3
DAY 5
DAY 6
DAY 7
(E.G
COMMENTS
(E.G MON)
(E.G TUE)
(E.G WED
(E.G FRI)
(E.G SAT)
(E.G SUN)
THUR)
(E.G TUE) (E.G WED (E.G FRI) (E.G SAT) (E.G SUN) THUR) Chest Back Quads Biceps Triceps
(E.G TUE) (E.G WED (E.G FRI) (E.G SAT) (E.G SUN) THUR) Chest Back Quads Biceps Triceps
(E.G TUE) (E.G WED (E.G FRI) (E.G SAT) (E.G SUN) THUR) Chest Back Quads Biceps Triceps
(E.G TUE) (E.G WED (E.G FRI) (E.G SAT) (E.G SUN) THUR) Chest Back Quads Biceps Triceps

Chest

Back

Quads

Biceps

Triceps

Hams

OFF

The idea is to train most body parts TWICE per week;

Front Delts

Rear Delts

Hams

Chest

Back

Quads

(extreme

once heavy with the intent of mechanical damage

Biceps

Triceps

(Abs/Core)

Side Delts

(Abs/Core)

(Calves 1)

high

& high neurological stress, the 2nd workout will be

(Abs/Core)

(Calves 1)

Front Delts

kcal day)

focused on maximizing cell swelling & hyperemia

 

(Calves 2)

Chest

Back

Quads

Biceps

Triceps

Hams

OFF

As Above

Front Delts

Rear Delts

Hams

Chest

Back

Quads

(extreme

Side Delts

Triceps

(Abs/Core)

Delts

(Abs/Core)

(Calves 2)

high

Biceps

(Calves 2)

Side Delts

kcal day)

(Abs/Core)

(Calves 1)

OFF (mod-

Chest

Quads

Side Delts

Chest

Hams

OFF

Power / Hypertrophy Phase

erate kcals

Back

(Calves 1)

Arms

Delts

Quads

(mod/low

(Abs/Core)

(Abs/Core)

Rear Delts

(Abs/Core)

carb))

Back

(Calves 2)

Chest

Back

Quads

OFF

Squat

Arms

OFF

Strength / High Threshold Training

Side Delts

Hams

(Calves 2)

Bench

Side Delts

(Calves 1)

(Abs/Core)

Deadlift

(Calves 1)

 

(Abs/Core)

Chest

Quads

Hams

OFF

PHASE 6

(am + pm)

(am + pm)

Phase 5: Deload Phase (4 days)

Back

Biceps

Side Delts

Chest

Back

Quads

(Abs/Core)

(Calves 2)

Delts

Delts

Biceps

Hams

+ HIIT

Triceps

Triceps

(Abs/Core)

(Calves 2)

 

(Abs/Core)

(Calves 1)

Back

Quads

(am + pm)

Chest

Quads

Phase 6: Overreach / Hypertrophy (8 days)

Chest

Hams

Hams,Back

Arms

Hams

Arms

(Calves 1)

Side Delts

(Calves 2)

(Abs/Core)

-

-

(Abs/Core)

Rear Delts (Abs/Core)

Hams Arms (Calves 1) Side Delts (Calves 2) (Abs/Core) - - (Abs/Core) Rear Delts (Abs/Core)

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José Rincón N2LKVEZK

3

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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 ‘4-3-2-1’ 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

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4

Isometric

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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.

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For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 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 thegiven 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.

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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.

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7

How to Read

the

Notations:

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NOTES

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’

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8

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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.

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9

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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.

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10

Calves:

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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 4-0-1-0 tempo

- try to minimize any rest throughout (zero ideally)

- aim to increase the weight by 5% used each week if appropriate

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11

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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 30 - 60 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% for males/20% for females, do NOT take the carbs, the BCAA’s will suffice.

HIIT

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12

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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 heart- rate 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.

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13

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PHASE 1 - WORKOUT 1: CHEST / FRONT DELTS / BICEPS

DURATION: 68 MINS

A Incline BB Bench Press (shoulder-width-grip)

B Incline BB Bench Press (4" wider than shoulder width)

4

8

4

8

+ NOS

(last set)

C

Flat DB Flys

4

6

+ NOS-X

(last set)

4-1-1-0

D1

Cable Crossovers (bring cables from slightly below shoulder height to chin)

3

15

4-1-1-0

40 secs

EXERCISE

SETS

TARGET

REPS

* TEMPO

REST

SET / WEIGHT / REPS

EXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-0 80 secs 4-1-1-0

4-0-1-0

80

secs

4-1-1-0

80

secs

EXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-0 80 secs 4-1-1-0
EXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-0 80 secs 4-1-1-0
/ REPS 4-0-1-0 80 secs 4-1-1-0 80 secs D2 D3 E1 E2 F Plyo Push-Ups Plate
D2 D3 E1 E2 F

D2

D3

E1

E2

F

Plyo Push-Ups

Plate “Bus Driver” Front Raises

Two-Arm Standing Dumbbell Curls (MAX supination)

Prone 45º Barbell Spider Curls (elbows in)

Barbell Preacher Curls

3

21

3

12

6*

12

6

8

3

12

+ NOS

(last set)

2-second

isometric

4-0-1-0

4-0-1-0

80

secs

4-0-1-1

4-0-1-0

40

secs

4-0-2-2

40

secs

* for the first 3 sets, shove the hands to the outside of the dumbbell, for the last 3 sets position hands in the middle of the dumbbell

+ Optional: abs / core

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PHASE 1 - WORKOUT 2: BACK / REAR DELTS / TRICEPS

DURATION: 62 MINS

A Seated Cable Row (Outward intention) (Shoulder-width grip, bar to stomach)

4

10 *

B Bent Barbell Rows (outward intention)

7

14,10,7

7,10,14,21

C Reverse Grip (Assisted or bands) PullUps

+ NOS-X

(last set)

D Supine 60º Incline Cable Pulldowns

4

10

4

10

4-0-1-0

40

secs

4-0-1-0

40

secs

EXERCISE

SETS

TARGET

REPS

* TEMPO

REST

SET / WEIGHT / REPS

EXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-2 40 secs 4-0-1-0

4-0-1-2

40

secs

4-0-1-0

40

secs

EXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-2 40 secs 4-0-1-0
EXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-2 40 secs 4-0-1-0
/ REPS 4-0-1-2 40 secs 4-0-1-0 40 secs E1 E2 F1 F2 G Bent Over Dumbbell
E1 E2 F1 F2 G

E1

E2

F1

F2

G

Bent Over Dumbbell Lateral Raises

Bent Over Cable Lateral Raises

Double-Rope Tricep Pressdowns with elbows back

Decline (slight) Barbell Tricep Extensions

Overhead Dumbbell Tricep Extensions

4

10

4

10

3

15

3

7

3

10

+ NOS

(last set)

+ NOS

(last set)

2 sec

isometric

4-0-1-0

4-0-1-0

40

secs

4-0-1-2

4-0-1-0

40

secs

4-0-1-0

80

secs

* 2 second isometric holds each rep, plus 5 partials at the end of each set

+ Optional: calves

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15

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PHASE 1 - WORKOUT 3: QUADS / HAMS

DURATION: 63 MINS

A B C D E F Leg Extensions EXERCISE One-Leg Leg Press - feet high
A B C D E F Leg Extensions EXERCISE One-Leg Leg Press - feet high
A B C D E F Leg Extensions EXERCISE One-Leg Leg Press - feet high
A B C D E F Leg Extensions EXERCISE One-Leg Leg Press - feet high
A B C D E F Leg Extensions EXERCISE One-Leg Leg Press - feet high
A B C D E F Leg Extensions EXERCISE One-Leg Leg Press - feet high
A B C D E F Leg Extensions EXERCISE One-Leg Leg Press - feet high
A B C D E F Leg Extensions EXERCISE One-Leg Leg Press - feet high
A B C D E F

A

B

C

D

E

F

Leg Extensions

EXERCISE

One-Leg Leg Press - feet high (OR Drop Box Lunge w/h Low Cable resistance)

Barbell Back Squats

Leg Press (feet low)

Seated Leg Curls

Lying Leg Curl - Body Extended

TARGET SETS * TEMPO REST SET / WEIGHT / REPS REPS 5-7second 3 7 4-0-1-(5-7)
TARGET
SETS
* TEMPO
REST
SET / WEIGHT / REPS
REPS
5-7second
3
7
4-0-1-(5-7)
40
secs
isometric
80 (0
3
21
4-0-1-0
between
legs)
6
21, 14, 10
10, 10, 10
4-0-1-0
80
secs
+ NOS
4
10
4-0-1-0
80
secs
(last set)
Avoid
3
21
4-0-1-0
40
secs
Failure
7
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

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16

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PHASE 1 - WORKOUT 4: BICEPS / CHEST / SIDE DELTS + FRONT DELTS

DURATION: 64 MINS

A1

EXERCISE

Barbell Preacher Curls

SETS

TARGET

REPS

4 7

+ NOS-X

(last set)

A2

Incline Dumbbell Curls

4

7

B

One-Arm High Cable Curls

4

15

4-0-1-0

4-0-1-0

C Incline Dumbbell Press

D Flat Dumbbell Press with internal rotation

4

15

4

15

7 second

eccentric

4-0-1-0

40

secs

7-1-2-1

40

secs

eccentric 4-0-1-0 40 secs 7-1-2-1 40 secs * TEMPO 5 second isometric 4-0-1-5 REST SET /
eccentric 4-0-1-0 40 secs 7-1-2-1 40 secs * TEMPO 5 second isometric 4-0-1-5 REST SET /

* TEMPO

5 second

isometric

4-0-1-5

REST

SET / WEIGHT / REPS

40 secs * TEMPO 5 second isometric 4-0-1-5 REST SET / WEIGHT / REPS 40 secs

40 secs

0 (40 after final set)

40 secs * TEMPO 5 second isometric 4-0-1-5 REST SET / WEIGHT / REPS 40 secs
SET / WEIGHT / REPS 40 secs 0 (40 after final set) E1 E2 E3 Prone
E1 E2 E3

E1

E2

E3

Prone 75º Incline Dumbbell Lateral Raises

Bent-Over Cable Lateral Raises (right across body, elbows locked)

Standing Cable Lateral Raises (straight-arms, no movement at elbow)

4

15

4-0-1-0

4

15

2-1-1-1

4

15

4-0-1-0

80

secs

+ Optional: calves

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17

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PHASE 1 - WORKOUT 5: TRICEPS / BACK

DURATION: 66 MINS

A Incline (slight) Barbell Tricep Extensions

B Seated Overhead Cable Tricep Extensions

7

7

3

8

+ NOS

(ALL sets)

C Bench Tricep Dips

3

+ NOS

8 (ALL sets)

D Deadlifts (bent-knee) with orange bands

6

12,8,6

12,8,6

4-0-1-0

40

secs

4-0-1-0

40

secs

EXERCISE

SETS

TARGET

REPS

* TEMPO

REST

SET / WEIGHT / REPS

EXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-0 80 secs 4-0-1-0

4-0-1-0

80

secs

4-0-1-0

40

secs

EXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-0 80 secs 4-0-1-0
EXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-0 80 secs 4-0-1-0
/ REPS 4-0-1-0 80 secs 4-0-1-0 40 secs E1 E2 F Wide-Grip Pull-Ups Reverse-Grip
E1 E2 F

E1

E2

F

Wide-Grip Pull-Ups

Reverse-Grip Pulldowns (outward intention)

Machine Row (any) (maximal intention)

4

10

4

14*

3

3

2 second

stretch

** note the tempo

4-2-1-0

4-0-1-0

40

secs

** 10-3-10-0

80

secs

“* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back

+ Optional: abs / core

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18

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PHASE 1 - WORKOUT 6: HAMSTRINGS / QUADS

DURATION: 61 MINS

A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Dumbbell Lunges
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Dumbbell Lunges
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Dumbbell Lunges
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Dumbbell Lunges
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Dumbbell Lunges
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Dumbbell Lunges
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Dumbbell Lunges
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Dumbbell Lunges
A B1 B2 C D1 D2

A

B1

B2

C

D1

D2

EXERCISE

Lying Leg Curls - Body Extended

Dumbbell Lunges - DB’s slightly in front of knees

Dumbbell Squats - DB’s beside hips

Glute-Ham Raises OR Barbell Glute Bridges

Stiff-Leg Deadlifts

Step-Ups w/h Low Cable resistance (21 reps with 1 leg, then the other)

TARGET SETS * TEMPO REST SET / WEIGHT / REPS REPS 7 7 4-0-1-0 80
TARGET
SETS
* TEMPO
REST
SET / WEIGHT / REPS
REPS
7
7
4-0-1-0
80
secs
4
7,7,14,14
* 4-0-1-0
4
7,7,14,14
4-0-1-0
40
secs
4 second
4
7,14,7,14
4-0-1-4
40
secs
concentric
4
21
4-0-1-0
4
21
4-0-1-0
80
secs

* The two exercises of the superset should NOT have the same weight. The first 7 (of set 1 for example) should elicit failure, as should the 2nd 7 reps of (set 1) B2

+ Optional: calves

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José Rincón N2LKVEZK

19

pro level Printable Workout Sheets

PHASE 2 - WORKOUT 1: CHEST / FRONT + SIDE DELTS / BICEPS

DURATION: 61 MINS

A B C1 C2 D1 D2 E1 E2 EXERCISE 30º Incline Dumbbell Press 60º Incline
A B C1 C2 D1 D2 E1 E2 EXERCISE 30º Incline Dumbbell Press 60º Incline
A B C1 C2 D1 D2 E1 E2 EXERCISE 30º Incline Dumbbell Press 60º Incline
A B C1 C2 D1 D2 E1 E2 EXERCISE 30º Incline Dumbbell Press 60º Incline
A B C1 C2 D1 D2 E1 E2 EXERCISE 30º Incline Dumbbell Press 60º Incline
A B C1 C2 D1 D2 E1 E2 EXERCISE 30º Incline Dumbbell Press 60º Incline
A B C1 C2 D1 D2 E1 E2 EXERCISE 30º Incline Dumbbell Press 60º Incline
A B C1 C2 D1 D2 E1 E2 EXERCISE 30º Incline Dumbbell Press 60º Incline
A B C1 C2 D1 D2 E1 E2

A

B

C1

C2

D1

D2

E1

E2

EXERCISE

30º Incline Dumbbell Press

60º Incline Dumbbell Press

Flat Dumbbell Flyes

Cable Crossovers (cable height high, hands together in front of thighs at the bottom)

Floor Lying Cable Front Raises

Standing Two-Arm Cable Lateral Raises

BB Preacher Curls (stop just short of forearm reaching 90º at the top)

Incline Dumbbell Curls

TARGET SETS * TEMPO REST SET / WEIGHT / REPS REPS 4 10 4-0-1-0 40
TARGET
SETS
*
TEMPO
REST
SET / WEIGHT / REPS
REPS
4
10
4-0-1-0
40
secs
+ 5 partials
4
10
4-0-1-0
40
secs
(all sets)
3
8
+ NOS-X (last
set)
4-0-1-0
3
10
+ BPak Strip
Sets
4-0-1-0
80
secs
2 sec
3
10
4-0-1-2
eccentric
3
15
3-0-1-0
40
secs
5 sec
6
10
4-0-1-5
eccentric
+ partials to
6
10
3-0-1-0
40
secs
failure

+ Optional: abs / core

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José Rincón N2LKVEZK

20

pro level Printable Workout Sheets

PHASE 2 - WORKOUT 2: BACK / REAR DELTS / TRICEPS

DURATION: 62 MINS

+ NOS-X (last set) 2 second isometric + 10 partials (all sets)

+ NOS-X (last set)

2 second

isometric

+ 10 partials (all sets)

+ NOS-X (last set) 2 second isometric + 10 partials (all sets)
+ NOS-X (last set) 2 second isometric + 10 partials (all sets)
+ NOS-X (last set) 2 second isometric + 10 partials (all sets)
+ NOS-X (last set) 2 second isometric + 10 partials (all sets)
+ NOS-X (last set) 2 second isometric + 10 partials (all sets)
+ NOS-X (last set) 2 second isometric + 10 partials (all sets)
set) 2 second isometric + 10 partials (all sets) A1 A2 B1 B2 C D E
A1 A2 B1 B2 C D E

A1

A2

B1

B2

C

D

E

EXERCISE

Wide Grip (Assisted or bands) Pull Ups

Reverse-Grip Barbell Rows (outward intention)

Machine Row (ideally hammer)

Reverse Pec Deck (for rear delts, not the back)

Deadlifts (bent-knee)

Lying Barbell Tricep Extensions

Overhead Rope Extensions

SETS

TARGET

REPS

6

8

6

8

4

12

4

10

7,7,7

5

14,21

5

15

4

10

*

1 1/2’s *

TEMPO

REST

4-0-1-0

40

secs

4-0-1-0

40

secs

4-0-1-2

4-0-1-0

40

secs

4-0-1-0

40

secs

4-0-1-0

80

secs

4-0-1-0

40

secs

SET / WEIGHT / REPS

* perform the 1/2 rep from the bottom

+ Optional: calves

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José Rincón N2LKVEZK

21

pro level Printable Workout Sheets

PHASE 2 - WORKOUT 3: QUADS / HAMS

DURATION: 68 MINS

A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E EXERCISE Barbell Back Squats Heels elevated Dumbbell Squats (DB’s
A B C D1 D2 E

A

B

C

D1

D2

E

EXERCISE

Barbell Back Squats

Heels elevated Dumbbell Squats (DB’s in front of knees)

Barbell Reverse Lunges (all reps on one side, then the other)

Lying Leg Curls - Body Extended

Lying Leg Curls - Body Flexed

Barbell Glute Bridges

TARGET SETS * TEMPO REST SET / WEIGHT / REPS REPS 6 8 4-0-1-0 2
TARGET
SETS
*
TEMPO
REST
SET / WEIGHT / REPS
REPS
6
8
4-0-1-0
2 mins
6
12
6 second ec-
centric
6-0-2-0
80
secs
3
10
1 1/2’s*
4-0-1-0
40
secs
6
6
4-0-1-0
6
10
+ 10 partials
(all sets)
4-0-1-0
40
secs
3
21
+ 5 partials
(all sets)
4-0-1-4
40
secs

*perform the ½ rep at the bottom

+ Optional: abs / core

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José Rincón N2LKVEZK

22

pro level Printable Workout Sheets

PHASE 2 - WORKOUT 4: BICEPS / CHEST / DELTS

DURATION: 61 MINS

A1

Reverse Grip Pull-Up (bicep emphasis - ensure full contraction)

10 sec

eccentric

 

5

3

A2

5

8

*

Decline (slight) DB Press (hands 2” outside of elbows throughout)

B1

Incline Alternating DB Curls (non-working arm held in contraction)

4-0-1-0

 

4

8

B2

45º Incline Dumbbell Press

4

8

4-0-1-0

40 secs

+ NOS-X (last set)

EXERCISE

SETS

TARGET

REPS

* TEMPO

REST

SET / WEIGHT / REPS

SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 10-1-2-0 4-0-1-0 40 (this is

10-1-2-0

4-0-1-0

40 (this is correct)

40 secs

SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 10-1-2-0 4-0-1-0 40 (this is
SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS 10-1-2-0 4-0-1-0 40 (this is
10-1-2-0 4-0-1-0 40 (this is correct) 40 secs C1 C2 C3 D1 D2 Alternating
C1 C2 C3 D1 D2

C1

C2

C3

D1

D2

Alternating Concentration Curls (focus on max supination)

Cable Crossovers (cables highest setting, hands together in front of thighs at the bottom)

Pushups

Seated Vertical Dumbbell Press-strict (abs shortened)

Prone Seated DB Lateral Raises (chest pressed into ‘vertical’ bench)

4

8

4

15

4

21

4

15

4

12

+ 5 partials (all sets)

4-0-1-0

4-0-1-0

4-0-1-0

80

secs

4-0-1-0

4-0-1-0

40

secs

* bottom half reps only, plus NOS-X after last set

+ Optional: calves

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José Rincón N2LKVEZK

23

pro level Printable Workout Sheets

PHASE 2 - WORKOUT 5: TRICEPS / BACK

DURATION: 69 MINS

A B1 B2 C D E1 E2 EXERCISE Cable Cross Tricep Extension with elbows retracted
A B1 B2 C D E1 E2 EXERCISE Cable Cross Tricep Extension with elbows retracted
A B1 B2 C D E1 E2 EXERCISE Cable Cross Tricep Extension with elbows retracted
A B1 B2 C D E1 E2 EXERCISE Cable Cross Tricep Extension with elbows retracted
A B1 B2 C D E1 E2 EXERCISE Cable Cross Tricep Extension with elbows retracted
A B1 B2 C D E1 E2 EXERCISE Cable Cross Tricep Extension with elbows retracted
A B1 B2 C D E1 E2 EXERCISE Cable Cross Tricep Extension with elbows retracted
A B1 B2 C D E1 E2 EXERCISE Cable Cross Tricep Extension with elbows retracted
A B1 B2 C D E1 E2

A

B1

B2

C

D

E1

E2

EXERCISE

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)

Tricep Pressdowns

Deadlift (bent-knee)

Machine Rows (any)

Bodyweight Parallel Bar Dips - Feet in Front (slight forward lean)

SETS

TARGET

REPS

* TEMPO

REST

SET / WEIGHT / REPS

5

15

* 4-0-1-0

40

secs

4

8

4-0-1-0

4

12

4-0-1-0

80

secs

4

10

+

NOS-X

4-0-1-0

80

secs

 

(last set)

 

4

7,7,14,21

4-0-1-0

40

secs

4

8

+

NOS-X

4-0-1-2

 

(last set)

4

To Failure

4-0-1-0

40

secs

* 1 1/2’s (the 1/2’s should be in the top half of this movement)

+ Optional: abs / core

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José Rincón N2LKVEZK

24

pro level Printable Workout Sheets

PHASE 2 - WORKOUT 6: HAMSTRINGS / QUADS

DURATION: 63 MINS

1 1/2’s* + NOS-X (last set) A B C D E EXERCISE Glute-Ham Raises OR
1 1/2’s* + NOS-X (last set) A B C D E EXERCISE Glute-Ham Raises OR
1 1/2’s* + NOS-X (last set) A B C D E EXERCISE Glute-Ham Raises OR

1 1/2’s*

+ NOS-X

(last set)

1 1/2’s* + NOS-X (last set) A B C D E EXERCISE Glute-Ham Raises OR Lying
1 1/2’s* + NOS-X (last set) A B C D E EXERCISE Glute-Ham Raises OR Lying
A B C D E

A

B

C

D

E

EXERCISE

Glute-Ham Raises OR Lying Leg Curls (body extended)

One Leg Leg Press (downward intention)

Leg Press - Feet Wide (inward intention)

Hack Squat with feet & knees together / touching

Step-Ups (15 on one side, then the other, no rest in between)

SETS

TARGET

REPS

5

12

4

21

5

15

3

8

4

15

* TEMPO

REST

SET / WEIGHT / REPS

15 3 8 4 15 * TEMPO REST SET / WEIGHT / REPS 4-0-1-1 40 secs
15 3 8 4 15 * TEMPO REST SET / WEIGHT / REPS 4-0-1-1 40 secs

4-0-1-1

40

secs

4-0-1-0

0 (80 after final set)

4-0-1-0

40

secs

4-0-1-0

40

secs

4-0-1-0

40

secs

secs 4-0-1-0 0 (80 after final set) 4-0-1-0 40 secs 4-0-1-0 40 secs 4-0-1-0 40 secs
secs 4-0-1-0 0 (80 after final set) 4-0-1-0 40 secs 4-0-1-0 40 secs 4-0-1-0 40 secs

* perform the ½ rep at the bottom

+ Optional: calves

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José Rincón N2LKVEZK

25

pro level Printable Workout Sheets

PHASE 3 - WORKOUT 1: CHEST / BACK

DURATION: 61 MINS

A1 A2 B C D1 D2 E EXERCISE Flat Barbell Bench Press with orange bands
A1 A2 B C D1 D2 E EXERCISE Flat Barbell Bench Press with orange bands
A1 A2 B C D1 D2 E EXERCISE Flat Barbell Bench Press with orange bands
A1 A2 B C D1 D2 E EXERCISE Flat Barbell Bench Press with orange bands
A1 A2 B C D1 D2 E EXERCISE Flat Barbell Bench Press with orange bands
A1 A2 B C D1 D2 E EXERCISE Flat Barbell Bench Press with orange bands
A1 A2 B C D1 D2 E EXERCISE Flat Barbell Bench Press with orange bands
A1 A2 B C D1 D2 E EXERCISE Flat Barbell Bench Press with orange bands
A1 A2 B C D1 D2 E

A1

A2

B

C

D1

D2

E

EXERCISE

Flat Barbell Bench Press with orange bands

Bent Barbell Rows (outward intention)

Incline Dumbbell Press

Seated Cable Rows Sitting on 9” Elevation (Outward Intention)

Flat Dumbbell Flys

Two-Arm Bent-Over Dumbbell Rows

Deadlift (bent-knee)

SETS

TARGET

REPS

6

6

6

8

4

8

4

10

4

8

4

8

6

12

* TEMPO

REST

+ CS-6 Sets

5 partials

(all sets)

Stick to rest period!

6-0-1-0

40 (this is correct)

4-0-1-0

40

secs

4-1-1-1

80

secs

6-0-3-0

40

secs

6-0-1-0

4-0-1-0

40

secs

4-0-1-0

40

secs

SET / WEIGHT / REPS

+ Optional: abs / core

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José Rincón N2LKVEZK

26

pro level Printable Workout Sheets

PHASE 3 - WORKOUT 2: QUADS / HAMS

DURATION: 61 MINS

A B C1 C2 D EXERCISE Barbell Front Squats Leg Press (feet low) Alternating Barbell
A B C1 C2 D EXERCISE Barbell Front Squats Leg Press (feet low) Alternating Barbell
A B C1 C2 D EXERCISE Barbell Front Squats Leg Press (feet low) Alternating Barbell
A B C1 C2 D EXERCISE Barbell Front Squats Leg Press (feet low) Alternating Barbell
A B C1 C2 D EXERCISE Barbell Front Squats Leg Press (feet low) Alternating Barbell
A B C1 C2 D EXERCISE Barbell Front Squats Leg Press (feet low) Alternating Barbell
A B C1 C2 D

A

B

C1

C2

D

EXERCISE

Barbell Front Squats

Leg Press (feet low)

Alternating Barbell Lunges - lean forward at the hip (glute emphasis)

One-Leg Lying Leg Curls - Hips Extended

Barbell Stiff-Leg Deadlifts

Leg Curls - Hips Extended Barbell Stiff-Leg Deadlifts TARGET REPS 6x6 1x25 4x8 1x40 * TEMPO
Leg Curls - Hips Extended Barbell Stiff-Leg Deadlifts TARGET REPS 6x6 1x25 4x8 1x40 * TEMPO

TARGET

REPS

6x6

1x25

4x8

1x40

* TEMPO

TARGET REPS 6x6 1x25 4x8 1x40 * TEMPO REST SET / WEIGHT / REPS   4-1-1-1

REST

SET / WEIGHT / REPS

 

4-1-1-1

2 mins

* 4-0-1-0

40

secs

1 1/2’s

4-0-1-0

4-0-1-0

40

secs

4-0-1-0

40

secs

SETS

6+1

4+1

4 10

4 21

6 21

* following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks and only perform the reps above the racks for safety)

+ Optional: calves

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José Rincón N2LKVEZK

27

pro level Printable Workout Sheets

PHASE 3 - WORKOUT 3: SIDE DELTS / ARMS

DURATION: 61 MINS

EXERCISE

SETS

TARGET

REPS

* TEMPO

REST

SET / WEIGHT / REPS

5

5

5

8

8

6

6

6 second

eccentric

2 second

isometric

2 second

isometric

eccentric 2 second isometric 2 second isometric Seated Dumbbell Lateral Raises Cable Lateral Raises

Seated Dumbbell Lateral Raises

Cable Lateral Raises

Reverse Grip Pull-Ups (bicep emphasis - ensure full contraction)

1-Arm DB Pronation / Supination Preacher Curl (no shoulder rotation)

Standing Barbell Reverse Curls

Standing Barbell Curls (palms up as normal)

Lying Barbell Tricep Extensions

Machine Tricep Dips

5

5

5

5

3

8

8

8

10

2 second

Extensions Machine Tricep Dips 5 5 5 5 3 8 8 8 10 2 second 4-0-1-0
Extensions Machine Tricep Dips 5 5 5 5 3 8 8 8 10 2 second 4-0-1-0

4-0-1-0

4-0-1-0

40

secs

6-0-1-0

80

secs

4-1-1-2

40

secs

4-0-1-2

4-0-1-2

40

secs

4-0-1-0

40

secs

4-0-1-0

80

secs

secs 4-0-1-0 40 secs 4-0-1-0 80 secs A1 A2 B C D1 D2 E F isometric

A1

A2

B

C

D1

D2

E

F

A1 A2 B C D1 D2 E F
isometric BPak Strip Sets(all sets)
isometric BPak Strip Sets(all sets)
isometric BPak Strip Sets(all sets)

isometric

BPak Strip

Sets(all

sets)

isometric BPak Strip Sets(all sets)
isometric BPak Strip Sets(all sets)
isometric BPak Strip Sets(all sets)

+ Optional: abs / core

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José Rincón N2LKVEZK

28

pro level Printable Workout Sheets

PHASE 3 - WORKOUT 4: CHEST / DELTS / BACK

DURATION: 69 MINS

A B C D1 D2 E F1 F2 EXERCISE 45º Incline Dumbbell Press Flat Barbell
A B C D1 D2 E F1 F2 EXERCISE 45º Incline Dumbbell Press Flat Barbell
A B C D1 D2 E F1 F2 EXERCISE 45º Incline Dumbbell Press Flat Barbell
A B C D1 D2 E F1 F2 EXERCISE 45º Incline Dumbbell Press Flat Barbell
A B C D1 D2 E F1 F2 EXERCISE 45º Incline Dumbbell Press Flat Barbell
A B C D1 D2 E F1 F2 EXERCISE 45º Incline Dumbbell Press Flat Barbell
A B C D1 D2 E F1 F2 EXERCISE 45º Incline Dumbbell Press Flat Barbell
A B C D1 D2 E F1 F2 EXERCISE 45º Incline Dumbbell Press Flat Barbell
A B C D1 D2 E F1 F2

A

B

C

D1

D2

E

F1

F2

EXERCISE

45º Incline Dumbbell Press

Flat Barbell Bench Press

30º Incline Dumbbell Flys

Seated Dumbbell Overhead Press

Bent Over Dumbbell Lateral Raises

Reverse Grip Pull Ups (with orange band)

Bent Barbell Rows

Deadlifts (bent-knee)

TARGET SETS * TEMPO REST SET / WEIGHT / REPS REPS 4+1 4 x 6
TARGET
SETS
*
TEMPO
REST
SET / WEIGHT / REPS
REPS
4+1
4 x 6
1 x 20
4-0-1-0
80
secs
3
8
+ CS-6 Sets
4-0-1-0
80
secs
+ NOS-X
3
8
4-0-1-0
40
secs
(last set)
3
12
4-0-1-0
3
12
*
4-0-1-0
40
secs
4
8
4-0-1-0
80
secs
5
8
4-0-1-0
5
8
4-0-1-0
2 mins

* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps

+ Optional: calves

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José Rincón N2LKVEZK

29

pro level Printable Workout Sheets

PHASE 3 - WORKOUT 5: HAMS / QUADS

DURATION: 61 MINS

A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2 EXERCISE Lying Leg Curls - Body Extended Leg Press
A B1 B2 C D1 D2

A

B1

B2

C

D1

D2

EXERCISE

Lying Leg Curls - Body Extended

Leg Press - Feet Narrow (feet and knees touching)

Leg Press - Feet Wide

Wide Stance Barbell Back Squats (glute emphasis)

Heels Elevated Dumbbell Squats

Stiff leg Dumbbell Deadlift - Toes Elevated

SETS

TARGET

REPS

6

6

4

10

4

10

8

8

5

15

5

21

* TEMPO

REST

+ 10 partials (all sets)

1 1/2’s*

4-0-1-0

40

secs

4-0-1-0

4-0-1-0

80

secs

4-0-1-0

80

secs

4-0-1-0

4-0-1-0

80

secs

SET / WEIGHT / REPS

* perform the ½ rep at the bottom

+ Optional: abs / core

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José Rincón N2LKVEZK

30

pro level Printable Workout Sheets

PHASE 4 - WORKOUT 1: CHEST / SIDE DELTS

DURATION: 62 MINS

A B C1 C2 D E F EXERCISE 30º Incline Dumbbell Press 60º Incline Dumbbell
A B C1 C2 D E F EXERCISE 30º Incline Dumbbell Press 60º Incline Dumbbell
A B C1 C2 D E F EXERCISE 30º Incline Dumbbell Press 60º Incline Dumbbell
A B C1 C2 D E F EXERCISE 30º Incline Dumbbell Press 60º Incline Dumbbell
A B C1 C2 D E F EXERCISE 30º Incline Dumbbell Press 60º Incline Dumbbell
A B C1 C2 D E F EXERCISE 30º Incline Dumbbell Press 60º Incline Dumbbell
A B C1 C2 D E F EXERCISE 30º Incline Dumbbell Press 60º Incline Dumbbell
A B C1 C2 D E F EXERCISE 30º Incline Dumbbell Press 60º Incline Dumbbell
A B C1 C2 D E F

A

B

C1

C2

D

E

F

EXERCISE

30º Incline Dumbbell Press

60º Incline Dumbbell Press

Incline Barbell Bench Press with inward Intention

Plyo Pushups

Dumbbell Overhead Press

45º Incline Side Lying One-Arm Dumbbell Lateral Raises

Seated Two-Arm Dumbbell Lateral Raises

TARGET SETS * TEMPO REST SET / WEIGHT / REPS REPS 5 6 3-0-1-0 80
TARGET
SETS
* TEMPO
REST
SET / WEIGHT / REPS
REPS
5
6
3-0-1-0
80
secs
3
10
3-0-1-0
80
secs
6
8
4-0-X-0
21
6
* 4-0-1-0
80
secs
(or failure)
4
8
4-0-2-0
80
secs
3
12
4-0-1-0
0 (40 after
final set)
+ NOS
3
21
4-0-1-0
40 secs
(last set)

* 3 sets narrow hand spacing, 3 sets wide

+ Optional: calves

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José Rincón N2LKVEZK

31

pro level Printable Workout Sheets

PHASE 4 - WORKOUT 2: BACK / HAMS

DURATION: 64 MINS

A B C D E EXERCISE Bent Barbell Rows (outward Intention) One-Arm Dumbbell Rows Incline
A B C D E EXERCISE Bent Barbell Rows (outward Intention) One-Arm Dumbbell Rows Incline
A B C D E EXERCISE Bent Barbell Rows (outward Intention) One-Arm Dumbbell Rows Incline
A B C D E EXERCISE Bent Barbell Rows (outward Intention) One-Arm Dumbbell Rows Incline
A B C D E EXERCISE Bent Barbell Rows (outward Intention) One-Arm Dumbbell Rows Incline
A B C D E EXERCISE Bent Barbell Rows (outward Intention) One-Arm Dumbbell Rows Incline
A B C D E

A

B

C

D

E

EXERCISE

Bent Barbell Rows (outward Intention)

One-Arm Dumbbell Rows

Incline Prone Two-Arm Dumbbell Rows

Lying Leg Curls - Body Extended

Deadlifts (bent-knee)

Lying Leg Curls - Body Extended Deadlifts (bent-knee) TARGET REPS * + NOS (last set) +
Lying Leg Curls - Body Extended Deadlifts (bent-knee) TARGET REPS * + NOS (last set) +

TARGET

REPS

*

+ NOS

(last set)

+ NOS-X

(last set)

+ 10 partials (all sets)

NOS (last set) + NOS-X (last set) + 10 partials (all sets) SET / WEIGHT /
NOS (last set) + NOS-X (last set) + 10 partials (all sets) SET / WEIGHT /

SET / WEIGHT / REPS

TEMPO

REST

3-0-1-0

2

mins

3-0-1-0

80

secs

3-0-1-1

80

secs

3-0-1-0

80

secs

4-0-1-0

2

mins

SETS

6

8

3

6

3

8

6

6

5

5

+ Optional: abs / core

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José Rincón N2LKVEZK

32

PHASE 4 - WORKOUT 3: QUADS

pro level Printable Workout Sheets

DURATION: 60 MINS

A B C D E EXERCISE Barbell Front Squats - Heels Elevated 1-2” Dumbbell Squats
A B C D E EXERCISE Barbell Front Squats - Heels Elevated 1-2” Dumbbell Squats
A B C D E EXERCISE Barbell Front Squats - Heels Elevated 1-2” Dumbbell Squats
A B C D E EXERCISE Barbell Front Squats - Heels Elevated 1-2” Dumbbell Squats
A B C D E EXERCISE Barbell Front Squats - Heels Elevated 1-2” Dumbbell Squats
A B C D E EXERCISE Barbell Front Squats - Heels Elevated 1-2” Dumbbell Squats
A B C D E

A

B

C

D

E

EXERCISE

Barbell Front Squats - Heels Elevated 1-2”

Dumbbell Squats (DB’s beside hips)

Bulgarian Split Squats - front foot on a 6” box (back foot on bench)

Leg Press (feet low)

Leg Extensions

(back foot on bench) Leg Press (feet low) Leg Extensions + NOS-X (last set) note the

+ NOS-X

(last set)

note the

tempo

BPak Strip

Sets(all

TARGET

REPS

* TEMPO

TARGET REPS * TEMPO REST SET / WEIGHT / REPS 4-0-1-0 2 mins 3-0-1-0 80 secs

REST

SET / WEIGHT / REPS

4-0-1-0

2 mins

3-0-1-0

80

secs

4-0-1-0

0 (2m after final set)

6-0-6-0

80

secs

4-0-1-0

80

secs

sets)

sets)

SETS

4

8

4

8

4

21

3

6

3

8

+ Optional: calves

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José Rincón N2LKVEZK

33

pro level Printable Workout Sheets

PHASE 4 - WORKOUT 4: SQUAT / BENCH / DEADLIFT

DURATION: 53 MINS

TARGET

REPS

*

TARGET REPS * SET / WEIGHT / REPS TEMPO REST 4-0-1-0 2 mins 3-0-1-2 2 mins
TARGET REPS * SET / WEIGHT / REPS TEMPO REST 4-0-1-0 2 mins 3-0-1-2 2 mins

SET / WEIGHT / REPS

TEMPO

REST

4-0-1-0

2

mins

3-0-1-2

2

mins

3-0-3-0

3-0-3-0

2

mins

3-0-1-2 2 mins 3-0-3-0 3-0-3-0 2 mins SETS 6 8,6,4 8,6,4   10,8,6 6 10,8,6

SETS

6

8,6,4

8,6,4

 

10,8,6

6

10,8,6

7

7

7

7

  10,8,6 6 10,8,6 7 7 7 7 A B C1 C2 EXERCISE Barbell Back Squats
A B C1 C2

A

B

C1

C2

EXERCISE

Barbell Back Squats (yes, squats again!)

Bench Press (with red bands)

Wide-Grip Pull-Ups (weighted if necessary)

Deadlifts (bent-knee)

(yes, squats again!) Bench Press (with red bands) Wide-Grip Pull-Ups (weighted if necessary) Deadlifts (bent-knee)
(yes, squats again!) Bench Press (with red bands) Wide-Grip Pull-Ups (weighted if necessary) Deadlifts (bent-knee)
(yes, squats again!) Bench Press (with red bands) Wide-Grip Pull-Ups (weighted if necessary) Deadlifts (bent-knee)
(yes, squats again!) Bench Press (with red bands) Wide-Grip Pull-Ups (weighted if necessary) Deadlifts (bent-knee)
(yes, squats again!) Bench Press (with red bands) Wide-Grip Pull-Ups (weighted if necessary) Deadlifts (bent-knee)
(yes, squats again!) Bench Press (with red bands) Wide-Grip Pull-Ups (weighted if necessary) Deadlifts (bent-knee)

+ Optional: abs / core

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José Rincón N2LKVEZK

34

pro level Printable Workout Sheets

PHASE 4 - WORKOUT 5: ARMS / SIDE DELTS

DURATION: 52 MINS

A B1 B2 C D E1 E2 EXERCISE Standing Barbell Curls Reverse-Grip DB Preacher Curls
A B1 B2 C D E1 E2 EXERCISE Standing Barbell Curls Reverse-Grip DB Preacher Curls
A B1 B2 C D E1 E2 EXERCISE Standing Barbell Curls Reverse-Grip DB Preacher Curls
A B1 B2 C D E1 E2 EXERCISE Standing Barbell Curls Reverse-Grip DB Preacher Curls
A B1 B2 C D E1 E2 EXERCISE Standing Barbell Curls Reverse-Grip DB Preacher Curls
A B1 B2 C D E1 E2 EXERCISE Standing Barbell Curls Reverse-Grip DB Preacher Curls
A B1 B2 C D E1 E2 EXERCISE Standing Barbell Curls Reverse-Grip DB Preacher Curls
A B1 B2 C D E1 E2 EXERCISE Standing Barbell Curls Reverse-Grip DB Preacher Curls
A B1 B2 C D E1 E2

A

B1

B2

C

D

E1

E2

EXERCISE

Standing Barbell Curls

Reverse-Grip DB Preacher Curls (pronated) - avoid shoulder rotation

Dumbbell Preacher Curls (supinated - palms up)

Incline Dumbbell Curls

Tricep Pressdowns

Cable Crossovers (cable height high, hands together in front of thighs at the bottom)

Seated Dumbbell Lateral Raises

TARGET SETS * TEMPO REST SET / WEIGHT / REPS REPS 40 (80 4 8
TARGET
SETS
* TEMPO
REST
SET / WEIGHT / REPS
REPS
40 (80
4
8
4-0-1-0
after final
set)
3
10
4-0-1-0
3
12
4-0-1-0
40
secs
+ NOS-X (last
3
8
3-1-1-2
40
secs
2 sets)
+ NOS-X (last
3
15
4-0-1-0
40
secs
2 sets)
3
10
4-0-1-0
BPak Strip
3
10
3-0-1-1
80
secs
Sets(all sets)

+ Optional: calves

WWW.MI40X.COM

José Rincón N2LKVEZK

35

pro level Printable Workout Sheets

PHASE 5 - WORKOUT 1: CHEST / BACK

DURATION: 49 MINS

4 sec concentric

4 sec

concentric

A1

Flat Barbell Bench Press

4

10

A2

Wide-Grip Pull-Ups

4

10

B1

Incline Dumbbell Flys

3

10

B2

Reverse-Grip Pull-Ups with orange bands

3

10

C

Incline Dumbbell Press

3

15

1 1/2’s*