Done For You Workouts For Tennis Ball Biceps and Horseshoe Tricepswork

Ben Pakulski presents
The Done For You

Workouts For
Tennis Ball Biceps
& Horseshoe Triceps
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.
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/
Isometric holds
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.
The Done For You Workouts For Tennis Ball Biceps & Horseshoe Triceps
benpakulski.com | 4
NOS Sets
Perform 3 successive drop-sets following the completion of the final working set of an
exercise (unless specifically otherwise); allow no more than 10 seconds rest between drops
(ideally zero), plus decrease in load by approximately 20% each 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.
E.g:
Last set of exercise: 8 reps
Drop 1 (after 10 sec max rest): 5-8 reps with 20% less weight
Drop 2 (after 10 sec max rest): 5-8 reps with a further 20% decrease in weight
Drop 3 (after 10 sec max rest): to failure with a further 20% decrease in weight.
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!
21s
Perform 21 reps, divided into 3 phases: 7 reps in the weakest half of the range, immediately
followed by 7 reps in the strongest half of the range, immediately followed then by 7 full reps.
E.g (using a bicep curl):
1. raise the wight to halfway. Lower. Repeat a further 6 times times (for a total of 7 reps)
2. immediately raise the weight to the top. Lower to halfway. Repeat 6 times
3. immediately lower the weight to the bottom. Now perform full bicep curls from top to
bottom for a total of 7 reps (and 21 in total for the exercise).
benpakulski.com | 5
Notes
* The Training Split / Schedule
With this being an arm specialization program, I have written out detailed workouts for
biceps and triceps, along with what I believe to be an optimal training split for them.
Many of you will want to know how to add your other muscle-groups into the schedule, and
so Ive outlined a rough suggestion for their placement, along with how many sets I suggest
you perform for each.
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 on how to proceed from exercise to exercise during the
workout:
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 (assuming no rest time is specified)
following completion of the set, rest for the prescribed duration for A2
repeat until all prescribed sets and rest are complete.
Rest Period Between Exercises

Unless specifically instructed otherwise, rest for the same duration as for the exercise you
just completed.
benpakulski.com | 6
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
specifically stated otherwise, take no rest between switching from one side to the other.
benpakulski.com | 7
Calendar
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)
Phase 1
Chest / Biceps
Back / Triceps
Quads / Biceps
Delts / Triceps
Hamstrings /
Biceps
Phase 2
Deadlifts
8 Sets
Squats
4 Sets
Bench
4 Sets
Pullups
4 Sets
Arms
Quads:
12 Sets /
Hamstrings:
12 Sets
Chest
14 Sets
Front Delts
6 Sets
Medial Delts
6 Sets
Biceps
Back / Triceps
Back / Biceps
Side Delts /
Triceps
Deadlifts /
Biceps
Arms
Phase 3
Quads
14 Sets
Hamstrings
14 Sets
A.M
Chest
14 Sets
Pullups
14 Sets
P.M
Arms
* repeat x2 for a total of 6 weeks.
benpakulski.com | 8
Phase 1 - Workout 1
Chest / Biceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
Weight / Reps
Begin by performing 16 sets of exercises for the Chest
A
B
C
Barbell Preacher Curls

(1 second pause at the top)
Incline Supinated
Dumbbell Curls
(keep elbows back)
Barbell Curls
(light/controlled)
15
Last 2 sets 5
partials out of
bottom
4-0-1-1
40 secs
12
NOS (last set)
4-0-1-0
40 secs
10
21's (top half first)
4-0-1-0
40 secs
benpakulski.com | 9
Phase 1 - Workout 2
Back / Triceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
Weight / Reps
Begin by performing 20 sets of exercises for the Back
Triceps Pushdowns
(elbows at side and posture tall)
Decline Lying Dumbbell

Tricep Extensions
(elbows pointing straight
through ceiling, lower the
weight behind the head)
Close-Grip Bench Press
(elbows at 45)
15, 15, 20,

20, 25
10
NOS (last set)
4-0-1-0
40 secs
4-0-1-0
40 secs
4-0-1-0
40 secs
benpakulski.com | 10
Phase 1 - Workout 3
Quads / Biceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
Weight / Reps
Begin by performing 12 sets of exercises for the Quads
Reverse-Grip Barbell Curls

(keep elbows at sides)
Machine Preacher Curls

(drive upper arm down
into pad to depress
shoulders)
Seated Supinating
Dumbbell Curls
(turn pinkie hard early in
the move, squeeze peak
contraction hard)
15
4-0-1-0
5 partials reps
following the
first set, 10 the
second, 15 the
third and 20 the
fourth
4-0-1-0
10
NOS (last set)
4-0-1-2
Phase 1 - Workout 4
Delts / Triceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
Weight / Reps
Begin by performing 20 sets of exercises for the Delts
Close-Grip Bench Press

(elbows under the bar,
lower bar to clavicle)
Tricep Rope Pushdowns

B1
(keep rope handles
separated at all times)
B2
C
Bench Dips
(chest out, outward intent
through pinky fingers)
Lying Decline Dumbbell
Tricep Extensions
(2 dumbbells)
7, 14,
21, 14
12
15
7 second
eccentric
7-0-1-0
40 secs
4-0-1-2
80 secs
(this is
correct)
2 second isometric
hold
4-0-1-2
40 secs
NOS (last set)
4-0-1-0
40 secs
Phase 1 - Workout 5
Hamstrings / Biceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
Weight / Reps
Begin by performing 12 sets of exercises for the Hamstrings
A1
Incline Dumbbell Curls

(pick incline angle that
prevents excessive
shoulder extension)
NOS (last set)
4-0-1-0
A2
Dumbbell Spider Curls
NOS (last set)
4-0-1-0
80 secs
Dumbbell Preacher Curls
7+5 partials
5 partials
completed in
stretched position
4-0-1-0
40 secs
Standing Supinating
Dumbbell Curls
(do 5 reps on one arm,
then switch and repeat
until 15 is achieved)
15
5 reps with one

arm, then switch
and repeat until
15 is achieved
4-0-1-0
40 secs
Phase 2 - Workout 2
Biceps / Triceps
Exercise
Reverse-Grip Barbell Curls
(keep shoulder, elbows
and wrists in a vertical line)
Standing Overhead Cable
A2
/ Rope Extensions
A1
B1
B2
Tricep Pushdowns
(shoulder-width grip)
Alternating One-Arm
Dumbbell Preacher Curl
Two-Arm High Cable
Bicep Curl (facing
apparatus) (top of the
range is the main focus,
shoulder flexion and
extreme muscle squeeze)
Incline Dumbbell Tricep
Extensions
(elbows flared; lowering
toward collarbone)
C1
C2
C3
C4 Standing Cable Kickbacks

D
Sets
Target
Reps
Tempo
Rest (secs)
15
NOS (last set)
4-0-1-0
10 + 5
partials
4-0-1-0
40 secs
15
5 partials out of
stretched position
2 second isometric
hold
4-0-1-2
15,15,20
NOS (last 2 sets)
4-0-1-0
40 secs
10
2 second eccentric
hold
4-2-1-0
20
slight shoulder
external rotation
4-0-1-0
10
NOS (last set)
4-0-1-0
20
4-0-1-0
80 secs
12
4-0-1-0
NOS (all sets)
Weight / Reps
Phase 2 - Workout 5
Biceps
Exercise
Dumbbell
Concentration Curls
(all one arm, then the
other, NO rest in between)
Standing Dumbbell Curls
Sets
Target
Reps
Tempo
Rest (secs)
10
NOS (all sets)
4-0-1-1
40
(after FINAL
set only)
4-0-1-1
40
(after FINAL
set only)
4-0-1-1
40
(after FINAL
set only)
4-0-1-1
Dumbbell Preacher Curls

12
Slide hand to
pinky side of
dumbbell and force
supination

20
No shoulder/upper
arm movement
Weight / Reps
Phase 2 - Workout 6
Back / Triceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
Weight / Reps
B
C
Flat Lying Cable

Tricep Extensions
(lower bar to hairline)
Double-Rope Tricep
Pushdowns
(extending hands towards
hips keeping elbows fixed)
Cable Overhead
Tricep Extensions
10
NOS (last set)
4-0-1-0
40 secs
NOS (last set)
5-0-1-0
40 secs
20
B-Pak Strip Sets

(last set)
4-0-1-0
40 secs
Phase 3 - Workout 2
P.M Workout: Biceps / Triceps
Exercise
A1
A2
A3
A4
A5
A6
A7
A8
A9
A10
Lying Dumbbell Extensions

(upper arm doesnt move.
Only hinge at elbow)
Two-Arm Overhead
Dumbbell Extensions
Barbell Curls (Contract
antagonist at the bottom)
Dumbbell Hammer Curls
Close-Grip Tricep Bench
Press
Incline Barbell Tricep
Extensions (behind head)
Barbell Spider Curls
Incline Cable Curls (face
away from apparatus,
elbows behind body)
Two-Arm High Cable Bicep
Curls (facing apparatus)
Parallel Bar Bodyweight
Tricep Dips
Sets
Target
Reps
Tempo
Rest (secs)
10
4-0-1-0
20
4-0-1-0
10
4-0-1-0
20
4-0-1-0
10
4-0-1-0
20
4-0-1-0
10
4-0-1-0
20
4-0-1-0
Failure
4-0-1-0
Failure
4-0-1-0
3 mins
Weight / Reps
This is a GIANT set workout. Do your best to set up ahead of time and make the flow of the set smoothly and quickly. Do one set of each
exercise all the way from A1 through to A10), then rest 3 minutes. Then repeat for a total of 2 giant sets.
NO cheating. The goal this workout is good form causing massive cell swelling.
If your gym is busy, split the workout into giant sets of 5 exercises each.
Phase 3 - Workout 3
Back / Triceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
Weight / Reps
B1
Low Cable Cable Curls

facing apparatus
(keep elbows tucked and
fixed slightly
in front of hips)
15
B2
Machine Preacher Curls

(drive elbows through pad
hard, keep wrists and
elbows in line)
NOS (last set)
2 second isometric
hold
4-0-1-0
40 secs
4-0-1-0
4-0-1-2
80 secs
Phase 3 - Workout 4
Side Delts / Triceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
Weight / Reps
Begin by performing 9 sets of exercises for the Side Delts
Tricep Pushdowns
(take a few steps away
from cable fixture to make
shortened range harder)
Overhead Rope Cable

Extensions
B1
(shoulder are rotated as
much as possible here)
Lying Barbell Tricep
B2
Extensions
Reverse-grip
Tricep Pushdowns
B3
(elbows are pinned at
the side through range)
15
BPak Strip Set

(last set)
3-0-1-0
40 secs
10
2 second
concentric hold
4-2-1-0
10
4-0-1-0
4-1-1-0
40 secs
10
1 second
isometric hold
in stretched
position
Phase 3 - Workout 5
Deadlifts / Biceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
Weight / Reps
Begin by performing 6 sets of Bent-Knee / Traditional Deadlifts
High Cable,
Lateral Bicep Curls
(cables either side of torso):
10
Lying Cable Curls

A2 (use a seated cable row
machine if need be)
10
A1
Curl to forehead
4-0-1-1
4-0-1-1
A3
Barbell Concentration
Curls
10
4-0-1-4
A4
Barbell Preacher Curls
10
4-0-1-0
A5
Standing Barbell Curls
10
4-0-1-0
A6
Two Arm Dumbbell

Hammer curls
10
4-0-1-4
3 mins
Phase 3 - Workout 6
Biceps / Triceps
Exercise
Sets
Target
Reps
Tempo
Rest (secs)
A1
Seated Overhead
Rope Extensions
10
NOS (all sets) /

2 second eccentric
hold
4-2-1-0
A2
Two-Arm High Cable

Bicep Curls
(facing apparatus,
curl to forehead)
10
NOS (all sets) /

2 second isometric
hold
4-0-1-2
40 secs
Seated Supinated
Dumbbel Curls
7, 14, 14,
14, 7, 7
4-0-1-0
40 secs
Lying Barbell
Tricep Extensions
(slight incline here)
7, 14, 14,
14, 7, 7
4-0-1-0
40 secs
D1
Seated Dumbell Curls
20
2-0-1-0
20
4-0-1-2
12
NOS (last set) /

5 second eccentric
5-0-1-2
80 secs before
moving to
tricep set
20
NOS
2-0-1-0
20
2-0-1-0
12
5-0-1-0
D2
D3

(2 second concentric
contaction)
Incline Dumbells Curls
(2 second concentric
contaction)
E1
Cable Pushdowns
E2
Barbell Overhead
Tricep Extensions
Bench dips (feet up on
one bench, hands on
another parallel bench)
E3
Move hand to
outside of Dbell
after 3 sets
keep elbows
tucked, lower bar
to forehead
Set / Weight / Reps

Done For You Workouts For Tennis Ball Biceps and Horseshoe Tricepswork

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Ben Pakulski presents

The Done For You

BPak Strip Sets

How to Read the Notations

Rest Period Between Exercises

* repeat x2 for a total of 6 weeks.

Begin by performing 16 sets of exercises for the Chest

Barbell Preacher Curls

NOS (last set)

21's (top half first)

Begin by performing 20 sets of exercises for the Back

(elbows at side and posture tall)

Decline Lying Dumbbell

15, 15, 20,

NOS (last set)

Begin by performing 12 sets of exercises for the Quads

Reverse-Grip Barbell Curls

Machine Preacher Curls

NOS (last set)

Begin by performing 20 sets of exercises for the Delts

Close-Grip Bench Press

Tricep Rope Pushdowns

NOS (last set)

Begin by performing 12 sets of exercises for the Hamstrings

Incline Dumbbell Curls

NOS (last set)

Dumbbell Spider Curls

NOS (last set)

Dumbbell Preacher Curls

5 reps with one

Dumbbell Spider Curls

C4 Standing Cable Kickbacks

Incline Dumbbell Curls

NOS (last set)

NOS (last 2 sets)

NOS (last set)

NOS (all sets)

NOS (all sets)

Dumbbell Preacher Curls

Incline Dumbbell Curls

Begin by performing 20 sets of exercises for the Back

Flat Lying Cable

NOS (last set)

NOS (last set)

B-Pak Strip Sets

Lying Dumbbell Extensions

Begin by performing 20 sets of exercises for the Back

Incline Dumbbell Curls

Low Cable Cable Curls

Machine Preacher Curls

NOS (last set)

Begin by performing 9 sets of exercises for the Side Delts

Overhead Rope Cable

BPak Strip Set

Begin by performing 6 sets of Bent-Knee / Traditional Deadlifts

Lying Cable Curls

Barbell Preacher Curls

Standing Barbell Curls

Two Arm Dumbbell

NOS (all sets) /

Two-Arm High Cable

NOS (all sets) /

Seated Dumbell Curls