Hypertrophy Execution Mastery - Module 3 Workouts - Quads & Delts PDF

Ben Pakulski Presents…
HYPERTROPHY
EXECUTION MASTERY
www.mi40nation.com
HEM$%$Module$3:$Quads$&$Delts
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
Schedule
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

(e.g; Mon) (e.g; Tue) (e.g; Wed) (e.g; Thur) (e.g; Fri) (e.g; Sat) (e.g; Sun)
Delts / Chest / Quads / Hams / Back / Rear Delts / Delts / Chest / Quads / Hams /
Week 1 Off or Cardio Off or Cardio
Biceps Glutes Triceps Biceps Glutes
www.mi40nation.com
Week 1
Day 1 - DELTS, CHEST, BICEPS Approx. Workout Time: 96 mins
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
DB Chest Press - Decline / Lower Chest
A1 6 6 4010 120
Emphasis
B1 DB Chest Press - Incline / Upper Chest Emphasis 6 12 4110 120
C1 DB Flyes - Decline / Lower Chest Emphasis 4 12 4140 60
Standing Cable Lateral Raises or Lying Cable

D1 8 10 + Partials to Failure 3031 60
Lateral Raises
E1 DB Lateral Raises (NO swinging!) 4 8 3031 40
Seated DB Overhead Press - Check your active

F1 4 10 + Partials to Failure 4010 40
range before you begin
All one side, then

G1 One-Arm DB Curls 4 6 4021 60
the other
All one side, then

H1 One-Arm DB Preacher Curls 4 10 3020 40
the other
www.mi40nation.com
Week 1
Day 2 - QUADS, HAMS, GLUTES Approx. Workout Time: 56 mins
Target Rest
Reps (secs)
A1 Lying Leg Curls, Body Extended 4 6 3131 120
Quad Squats / Heels Elevated BB Front Squats -

B1 4 10 3120 120
Quad Emphasis
C1 Hack Squats - Banded from the bottom 4 6 3120 120
D1 Leg Extensions 4 10 3032 90
E1 45º Hip / Back Extensions (Glute/Ham Emphasis) 4 15

15+ 3131 60
www.mi40nation.com
Week 1
Day 4 - BACK, Rear Dets, TRICEPS Approx. Workout Time: 49 mins
Target Rest
Reps (secs)
A1 Activation Exercise: High Cable, Cable Pullovers 4 12-15 Controlled Tempo 120
B1 One-Arm DB Rows 4 8 4121 120
C1 Hammer / Machine Rows 2 8 4121 90
D1 Lat Pulldowns 2 8 4121 120
E1 Cross-Cable Tricep Extensions / Pressdowns 4 8 3121 60
Overhead Cable / Rope Extensions (facing away

F1 2 12-15 3121 0
from apparatus)
F2 Lying DB Tricep Extensions 2 8 3120 60
www.mi40nation.com
Week 1
Target Rest
Reps (secs)
A1 BB Bench Press - Decline / Lower Pec Emphasis 4 10 3120 0
A2 DB Curls 4 10 3011 60
DB Chest Press - Slight Decline / Mid-Lower

B1 4 10 3120 0
Chest Emphasis
B2 High / Lateral Cable Bicep Curls 4 10 3021 0
C1 DB Chest Press - Incline / Upper Pec Emphasis 4 10 3020 0
C2 DB Lateral Raises 4 10 1 1/2’s 3021 60
D1 Bent DB Lateral Raises 4 10 3021 60
Retracted Reverse Pec Flye (for rear delts, not

E1 4 10 3021 60
the back)
www.mi40nation.com
Week 1
Day 6 - QUADS, HAMS, GLUTES, CALVES Approx. Workout Time: 63 mins
Target Rest
Reps (secs)
A1 Romanian Deadlifts 4 10 3120 90
B1 Leg Extensions 4 6 3021 0
B2 Hack Squats 4 6 3120 120
C1 Hack Squats (yes, again) 2 15 3120 120
+ NOS (Last 2
D1 Seated Leg Curls 3 15 3011 90
Sets)
E1 45º Hip / Back Extensions (Glute/Ham Emphasis) 3 15 3111 30
Standing Machine Calf Raises or Leg Press Calf

F1 3 15 + NOS (All Sets) 3111 30
Press
www.mi40nation.com
Week 2
Day 8 - CHEST, DELTS, BICEPS Approx. Workout Time: 69 mins
Target Rest
Reps (secs)
DB Chest Press - Decline / Lower Chest
A1 4 6 4110 120
Emphasis
B1 DB Chest Press - Incline / Upper Chest Emphasis 4 6 3130 120

C1 4 8 3130 120
D1 DB Lateral Raises (NO swinging!) 8 8 4021 60

E1 3 10 + Partials to Failure 3021 60
Lateral Raises
F1 DB Curls 3 8 3032 40
G1 High / Lateral Cable Bicep Curls 3 12 3011 40
Inc. / Low Cable Bicep Curls facing away from

H1 3 12 3110 40
apparatus
www.mi40nation.com
Week 2
Day 9 - QUADS, HAMS, GLUTES, & CALVES Approx. Workout Time: 62 mins
Target Rest
Reps (secs)

B1 5 10 3120 120
Quad Emphasis
C1 Hack Squats 5 6 3220 120
D1 BB Lunges (Quad Emphasis) 3 15 3220 60
E1 Hip-Banded Romanian Deadlifts 3 20 3131 120
www.mi40nation.com
Week 2
Day 11 - Back, Rear Delts, Triceps Approx. Workout Time: 69 mins
Target Rest
Reps (secs)
A1 Activation Exercise: High Cable, Cable Pullovers 4 12 Controlled Tempo 90
B1 Neutral-Grip Lat Pulldowns - Full Range 4 6 4121 0
Neutral-Grip Lat Pulldowns - Half Reps in the

B2 4 6 4121 120
Stretched / Fully Lengethed Range
C1 One-Arm One-Arm DB Rows 4 8 4121 120
C2 Hammer / Machine Rows 3 10 4121 90
Step Back From

D1 Cross-Cable Tricep Extensions / Pressdowns 5 8 3121 0
Machine
Step Close to
D2 Cross-Cable Tricep Extensions / Pressdowns 5 8 3121 120
Machine
Upright Posture -
E1 Parallel Bar Tricep Dips 3 10-12 3120 40
Drive Elbows Back
www.mi40nation.com
Week 2
Target Rest
Reps (secs)
A1 Banded BB Bench Press 4 8 3120 0
A2 DB Curls 4 8 2021 90
B1 DB Chest Press 4 8 3120 0
Inc. / Low Cable Bicep Curls facing away from

B2 4 8 2021 90
apparatus
C1 Machine / Hammer-Strength Chest Press 4 8 3120 0
C2 Seated DB Overhead Press 4 8 3120 60

D1 6 8 3021 60
Lateral Raises

E1 4 8 3021 60
the back)
www.mi40nation.com
Week 2
Day 13 - QUADS, HAMS, GLUTES & CALVES Approx. Workout Time: 86 mins
Target Rest
Reps (secs)
A2 Leg Extensions 4 8 3022 120
B1 Hack Squats 6 8 3120 120
C1 Stationary BB Lunges (Quad Emphasis) 4 10 3120 60
C2 Seated Leg Curls 4 15 + NOS (Last Set) 3121 60
D1 Seated Calf Raises 3 8 + NOS (All Sets) 3111 40
D2 Standing Calf Raises - bodyweight 3 20 3111 40
www.mi40nation.com
Week 3
Target Rest
Reps (secs)
A1 DB Chest Press 5 5 3120 120
B1 DB Chest Press - Banded 5 8 4110 120
C1 Machine / Hammer-Strength Chest Press 3 8 3120 90

D1 5 6 3021 120
Lateral Raises
E1 DB Lateral Raises 5 8 3010 90
Low Cable Front Raises (facing away from

F1 3 8 3010 40
apparatus)
G1 Inc. DB Curls 5 8 3021 60
H1 One-Arm DB Preacher Curls 3 10 4020 0
www.mi40nation.com
Week 3
Day 16 - QUADS, HAMS, GLUTES, CALVES Approx. Workout Time: 75 mins
Target Rest
Reps (secs)

B1 6 8 3120 180
Quad Emphasis
D1 Leg Extensions 3 10 3021 60
Standing Machine Calf Raises or Leg Press Calf

E2 6 15 3121 20
Press
www.mi40nation.com
Week 3
Day 18 - BACK, Rear Dets, AND TRICEPS Approx. Workout Time: 74 mins
Target Rest
Reps (secs)
A1 One-Arm DB Rows 4 8 4111 60
B1 Hammer / Machine Rows 4 10 4111 60
C1 Two-Arm Prone Supported DB Rows 3 15 + NOS (All Sets) 4111 60
Bent-Over, High Cable, Cable Pullovers with 2

D1 3 15 4111 40
ropes
Dual-Rope Tricep Pushdowns / Pressdowns,

F1 3 15 3110 40
Neutral-Grip
G1 Lying DB Tricep Extensions 3 8 3110 40
www.mi40nation.com
Week 3
Target Rest
Reps (secs)
A1 BB Bench Press 5 6 3120 0
A2 High / Lateral Cable Bicep Curls 5 6 3021 60
B1 Flat DB Chest Press - Banded 3 6 3120 0
All one side, then

B2 One-Arm DB Preacher Curls 3 6 3021 0
the other
C1 DB Flyes 3 6 3120 60

C2 3 6 3021 60
Lateral Raises
D1 Bent Cable Lateral Raises 3 6 3021 40

E1 3 6 3031 60
the back)
www.mi40nation.com
Week 3
Day 20 - QUADS, HAMS, GLUTES &
Approx. Workout Time: 71 mins
CALVES
Target Rest
Reps (secs)

B1 5 10 3120 180
Quad Emphasis
D1 Single-Leg Leg Extensions 3 8 3022 30
www.mi40nation.com
Week 4
Target Rest
Reps (secs)
A1 DB Chest Press 7 5 3130 120
B1 DB Chest Press - Banded 7 5 3120 120
C1 DB Flyes 3 10 4120 40
D1 DB Lateral Raises 7 9 3021 60

E1 3 10 3021 60
Lateral Raises

F1 4 8 3110 120
G1 High / Lateral Cable Bicep Curls 4 10 3021 0
G2 DB Curls 4 8 3021 40
www.mi40nation.com
Week 4
Day 23 - QUADS HAMS GLUTES CALVES Approx. Workout Time: 80 mins
Target Rest
Reps (secs)
D1 Leg Press - feet low (Quad Emphasis) 4 20 4010 120
E1 Seated Leg Curls 4 15 4011 60
F1 Seated Calf Raises 4 10 3121 0
F2 Standing Calf Raises - bodyweight 4 20 3121 60
www.mi40nation.com
Week 4
Day 25 - QUADS, HAMS, GLUTES &
Approx. Workout Time: 69 mins
CALVES
Target Rest
Reps (secs)
Bent-Over, High Cable, Cable Pullovers with 2
A1 4 20 4111 60
ropes
B1 Lat Pulldowns 4 6 4111 120
C1 One-Arm DB Rows 4 6 4111 0
C2 Lat Pulldowns 4 12 4111 120
D1 Two-Arm Prone Supported DB Rows 3 12 4111 60
One-Arm Cross-Cable Tricep Extensions /

E2 4 6 3110 60
Pressdowns
Overhead Cable / Rope Extensions (facing away

F1 3 8 3111 60
from apparatus)
www.mi40nation.com
Week 4
Target Rest
Reps (secs)
A1 BB Bench Press - Lower Pec Emphasis 6 4 3120 30
A2 DB Curls 6 6 3021 30
B1 DB Chest Press - Incline / Upper Pec Emphasis 6 4 3120 30
B1 Machine Preacher Curls 6 6 3021 30
Horizontal Cable Flyes / Crossovers - Match Pec-

C1 3 10 3120 60
Line
C2 DB Lateral Raises 3 10 4021 60
Cable Rear Delt Flyes - Cable Inline with Rear

D1 3 10 4021 60
Delts

E1 3 10 4021 60
the back)
www.mi40nation.com
Week 4
Day 27 - QUADS HAMS GLUTES CALVES Approx. Workout Time: 62 mins
Target Rest
Reps (secs)
8,6,4,4,6,
A1 Lying Leg Curls, Body Extended 5 3021 30
8
8,6,4,4,6,
A2 Hack Squats 5 3120 30
8
C1 BB Lunges (Quad Emphasis) 3 12 3120 60
D1 Seated Leg Curls 4 15 3011 60
D2 45º Hip / Back Extensions (Glute/Ham Emphasis) 4 15 3121 40
20,15,10,
E1 Seated Calf Raises 4 3121 40
20
www.mi40nation.com

Hypertrophy Execution Mastery - Module 3 Workouts - Quads & Delts PDF

Загружено:

Сведения о документе

Исходное описание:

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Hypertrophy Execution Mastery - Module 3 Workouts - Quads & Delts PDF

Загружено:

Авторское право:

Доступные форматы

Ben Pakulski Presents…

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Day 1 - DELTS, CHEST, BICEPS Approx. Workout Time: 96 mins

B1 DB Chest Press - Incline / Upper Chest Emphasis 6 12 4110 120

C1 DB Flyes - Decline / Lower Chest Emphasis 4 12 4140 60

Standing Cable Lateral Raises or Lying Cable

E1 DB Lateral Raises (NO swinging!) 4 8 3031 40

Seated DB Overhead Press - Check your active

All one side, then

All one side, then

Day 2 - QUADS, HAMS, GLUTES Approx. Workout Time: 56 mins

A1 Lying Leg Curls, Body Extended 4 6 3131 120

Quad Squats / Heels Elevated BB Front Squats -

C1 Hack Squats - Banded from the bottom 4 6 3120 120

D1 Leg Extensions 4 10 3032 90

E1 45º Hip / Back Extensions (Glute/Ham Emphasis) 4 15

Day 4 - BACK, Rear Dets, TRICEPS Approx. Workout Time: 49 mins

B1 One-Arm DB Rows 4 8 4121 120

C1 Hammer / Machine Rows 2 8 4121 90

D1 Lat Pulldowns 2 8 4121 120

E1 Cross-Cable Tricep Extensions / Pressdowns 4 8 3121 60

Overhead Cable / Rope Extensions (facing away

F2 Lying DB Tricep Extensions 2 8 3120 60

Day 5 - DELTS, CHEST, BICEPS Approx. Workout Time: 48 mins

A1 BB Bench Press - Decline / Lower Pec Emphasis 4 10 3120 0

DB Chest Press - Slight Decline / Mid-Lower

B2 High / Lateral Cable Bicep Curls 4 10 3021 0

C1 DB Chest Press - Incline / Upper Pec Emphasis 4 10 3020 0

C2 DB Lateral Raises 4 10 1 1/2’s 3021 60

D1 Bent DB Lateral Raises 4 10 3021 60

Retracted Reverse Pec Flye (for rear delts, not

Day 6 - QUADS, HAMS, GLUTES, CALVES Approx. Workout Time: 63 mins

A1 Romanian Deadlifts 4 10 3120 90

B1 Leg Extensions 4 6 3021 0

B2 Hack Squats 4 6 3120 120

C1 Hack Squats (yes, again) 2 15 3120 120

E1 45º Hip / Back Extensions (Glute/Ham Emphasis) 3 15 3111 30

Standing Machine Calf Raises or Leg Press Calf

Day 8 - CHEST, DELTS, BICEPS Approx. Workout Time: 69 mins

B1 DB Chest Press - Incline / Upper Chest Emphasis 4 6 3130 120

Seated DB Overhead Press - Check your active

D1 DB Lateral Raises (NO swinging!) 8 8 4021 60

Standing Cable Lateral Raises or Lying Cable

G1 High / Lateral Cable Bicep Curls 3 12 3011 40

Inc. / Low Cable Bicep Curls facing away from

A1 Lying Leg Curls, Body Extended 5 6 3121 120

Quad Squats / Heels Elevated BB Front Squats -

C1 Hack Squats 5 6 3220 120

D1 BB Lunges (Quad Emphasis) 3 15 3220 60

E1 Hip-Banded Romanian Deadlifts 3 20 3131 120

Day 11 - Back, Rear Delts, Triceps Approx. Workout Time: 69 mins

A1 Activation Exercise: High Cable, Cable Pullovers 4 12 Controlled Tempo 90

B1 Neutral-Grip Lat Pulldowns - Full Range 4 6 4121 0

Neutral-Grip Lat Pulldowns - Half Reps in the

C1 One-Arm One-Arm DB Rows 4 8 4121 120

C2 Hammer / Machine Rows 3 10 4121 90

Step Back From

Day 12 - DELTS, CHEST, BICEPS Approx. Workout Time: 51 mins

A1 Banded BB Bench Press 4 8 3120 0

B1 DB Chest Press 4 8 3120 0

Inc. / Low Cable Bicep Curls facing away from

C1 Machine / Hammer-Strength Chest Press 4 8 3120 0