Muscle Intelligence 30-Day Primer - Chest & Delts

B o d y P a r t S p e c i a l i z at i o n P r o j e c t
30
[chest
&delts]
3 0 - D A Y W O R K O U T
YOUR GOAL IS TO BUILD A BIGGER

CHEST AND DELTS?
“CONSIDER IT DONE”
(IN MY BEST BIG BLUE GENIE VOICE.)
Lets keep this simple and get right to it.
Muscle building DOES NOT happen in a day.
It happens as a result of great habits applied repetitively over time.
Building muscle starts in your mind, then transfers into your actions,
habits and eventually into the skills that you create.
This process is EASY. The biggest problem you will have is YOU.
You will get in your own way in thinking that you are already doing things right
instead of following the plan. The best results from this and any program in the
world come from people that take the time to learn what i teach in this guide,
and in this program. Do NOT aim to simply complete workouts. Aim to get
better and better at the skill. THIS is the foundation of all progress.
Right now, you may be contracting 20-25% of the possible muscle fibres per
30-Day Workout [chest & delts]

contraction. Imagine what would happen if you could take that to 60-70%?
THAT IS THE GOAL.
TO DO THIS, HERES THE SIMPLE

MUSCLE BUILDING EQUATION:
Focus on form, first. Do things often when learning So, DEMAND EXCELLENCE. The better you get at
form (high frequency). Then get as strong as possible execution, the better you will grow. Period. (Plus you’ll
with that perfect form and slowly build volume over also be building a barrier to injuries).
time. Simple. Right?
30
So, take this workout, and the pec/delt training guide
Good, just don’t miss that first part. I know its
and learn to master execution for your body. Then, we
subjective and everyone “THINKS” they’re “pretty
will hand you plenty of Muscle Intelligence workouts to
good”. Nonsense.
get stronger and bigger.
“The best workout in the world is

only as good as your ability to
execute it”.
One Final Note:

There are 3 things you will need
to master Chest and Delt training:
1.MOBILITY.
2.SKILL.
3.STABILITY.
30-Day Workout [Chest & delts]
This is fully described in the Chest and
Delt guide. If one is missing, you will not
build muscle to your potential.
30
Now lets get to work, champion!
THE
WORKOUT
30-Day
30-DayWorkout
Workout[chest
30
[Chest&&delts]
delts]
READ THIS BEFORE

STARTING THE 30-DAY
WORKOUTS
BETWEEN SETS: HOW TO SELECT APPROPRIATE WEIGHTS:
• Nasal Breathing ONLY. During your “warm up” or preparing your body for
• Aim for some strong breath holds. exercise:
• Do not sit down.
• Do downward dog poses with slow *5-5 breath • Perform the starting exercise for the number of
nasal-diaphragmatic breathing. reps prescribed with little or no weight.
• Practice perfect form; “Physical Rehearsal.”
*5 seconds in, 5 second breath hold, 5 seconds out,
5 second hold. • Add a weight that might be equivalent to 20%
of what you’re used to lifting. Perform the same
Do not stretch during downward dog pose when training starting exercise for the number of reps described.
legs. Focus on light active contraction of the muscles on Keep perfect form.
the front of the body, rather than attempting to lengthen • Add 20% more weight.
the muscles on the back of the body.
• Keep perfect form.
TIME THE REST PERIODS. • When you reach a weight that allows you to
They matter to change the stimulus. complete the prescribed reps with 70-80% of

max. effort, you’ve found your starting weight.
TEMPOS. • DO NOT go to failure unless the program
Unless otherwise stated, the only instruction for Tempo is specifically says “To Failure.”
CONTROL. Make sure the muscle you’re training is in fact
the muscle working every inch or every movement. Failure introduces compensation patterns that slow
long term progress. Just by doing exactly what is
The mind can only hold one conscious thought at a time stated in this program, you will concentrate your
and we want that to be about creating and keeping efforts and add more muscle than you believe
TENSION on the working muscle. NOT counting possible both in the short term and long term.
30
PERFORMANCE
BREATHING PREP
PROTOCOL:
At the beginning of every workout you will see:
PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
Intelligently executed breathing could be the biggest performance aid that
no one knows about...yet. Before you train, try a few of these breathing
techniques to: improve performance, increase work capacity, decrease
fatigue, decrease lactate (H+ accumulation), decrease perceived exertion,
increase aerobic capacity, improve utilization of fat as fuel at higher effort, ADVANCED:
improve focus and mental performance. (DO THE INTERMEDIATE AS WELL)
• Only ever breathe through

BEGINNER: INTERMEDIATE: your nose.
• Sit up straight in a chair,
• Only ever breathe through • Only ever breathe through cover your mouth and nose
your nose. your nose. with your cupped hands.
• Breathe into your cupped
• Sit up straight in a chair, • Sit up straight in a chair, hands with the intent of
30
after exhaling, hold your after exhaling, hold your making the breath as short,
nose for 5 seconds. nose until you feel a strong light, and small as you can.
urge to breathe. • Never fill your lungs, and
• Inhale and breathing
always aim to keep as much
normally for 10 seconds. • Inhale and breathing
air out of your lungs as
normally 30 seconds.
• Then breathe out and hold possible by staying close to
Repeat 5x.
your nose for 5 seconds. full exhalation.
Repeat 10x. • The goal here is to build a • Think “one centimeter” of air
strong air hunger and feel in and out only. Not more.
• This should be very easy • The air going out (and time of
like you need to breathe.
and only generate a small exhalation) should always be
amount of air hunger. more than the air coming in.
• The goal here is to
NOTE: Each of these breathing exercises can be made more effective by accumulate a large amount
incorporating walking, jogging, or running, while doing them. Any type of of CO2 in the blood and a
exercise that will increase the CO2 production in the body (movement increases strong air hunger that you
CO2 in the body that is then sent to the lungs to be excreted). Be smart, and
don’t let off for a long time.
don’t do things that put you in danger if you were to pass out. Passing out can
happen if you get to O2 (oxygen) levels less than 60% in the blood. • Stay with the air hunger and
resist the urge to take a deep
The goal of each of these is to increase the CO2 in the blood, which is the breath.
bodies trigger to release O2 from hemoglobin in the blood, and into the • Only take tiny sips of air.
tissues for use to improve performance. • Do this for 5-10 minutes.
These techniques are also very effective during workouts to increase CO2
and push more O2 into the tissue to drive better performance.
TRAINING TERMINOLOGY
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.
OVERVIEW
LETTERS: REST:
Exercises are labelled as A, B, C. The letters refer to The rest listed for an exercise is the rest period
the exercise order. Complete all sets of exercise ‘A’ after each set . It is listed for each exercise

before moving onto exercise ‘B’. including super- and giant sets. Follow the rest
periods prescribed closely. When not listed, move
LETTERS + NUMBERS
onto the next exercise without rest.
SUPER SETS: When exercises are labelled with a
letter and a number (ex. A1, A2), the exercises are
REPS:
to be done in an alternating fashion, followed by the
Each exercise has a given rep range such as 8-10.
rest period prescribed. That’s ONE set.
The goal is to reach positive failure (the last properly
*NOTE: When there is no rest listed between performed rep) within that range or as close to the
A1/A2 etc., do them without rest. prescribed number as possible, unless otherwise
Example: indicated. Use your warm up sets to gauge the
A1 appropriate weight. Keep in mind it is normal for the
A2 weight to be reduced in the later sets to achieve
B the same rep range.
30
Perform A1 and A2 in sequence (that’s ONE set).
Repeat that sequence for the indicated sets before
moving onto the B exercise.
GIANT SETS: Similarly, if your workout consists of

a grouping of A exercises (ex.: A1, A2, A3), you
perform A1, A2, then A3 in sequence before going
back to A1. Repeat the cycle until you have
completed the indicated number of sets. Then
you can move on to the next exercise.
TEMPO:
Where you spend time during a rep can completely
change the stimulus on the body.
ADVANCED TECHNIQUES:
PARTIAL REPS
TEMPOS MATTER! Though most reps will be performed in a full range of
• Time in concentric will place a greater caloric and motion, there are times when partial reps, or a mix of
metabolic demand on the body. partial and full range movements will be used.
• Time in eccentric will be much less calorically Example: 1¼ reps - This means that for every full rep,
demanding, but cause more muscle damage. an additional ¼ partial rep is performed. In your
• Time in isometric can lead to greater workout it will designate 1¼ bottom or 1¼ top.
neurological recruitment if the contraction is For simplicity, ‘bottom’ or ‘top’ refers to where the
intentionally increased rather than relaxed. movement happens in space. So in a squat, ‘¼ top’
would be the top ¼ of a squat, ‘¼ bottom’ would be
FOR THE PURPOSE OF THIS the bottom ¼ of a squat.
PROGRAM, YOUR PRIMARY ISOMETRIC HOLDS

For the purposes of this program, an isometric hold
FOCUS SHOULD BE ON is employed following the concentric portion of a rep
EXERCISE MASTERY. when the muscle is fully contracted.
The goal is NOT simply to hold against the direction in
Focus on CONTROL as the only necessary tempo which the resistance is pulling, but instead to contract
right now. Pausing at the ends of the range of motion, / squeeze the working muscle as hard as possible
or anywhere in the middle, shows complete control. throughout the duration of the isometric, while remaining
The speed (in seconds) at which you should aim to in the most maximally contracted position possible.
perform each phase of a rep. There are four parts to Imagine BPak standing over you jamming his
every repetition, represented by a four-digit number. thumb into your muscle yelling “SQUEEZE it like it
Example: 3-2-1-0. owes you money!” ;)
• The first number (3) refers to the eccentric motion
of the working muscle. You are lowering the ‘NOS’ SETS
weight and lengthening the muscle. • Perform the set for the number of reps prescribed
(Ex; 8 reps).
• The second number (2) refers to the pause in the
• Then immediately perform 3 successive drop-sets.
stretched position.
• Allow 3 breaths to rest between drops.
• The third number (1) refers to the concentric • Decrease the load by approximately 20% each drop.
motion. You are lifting the weight and shortening • Aim to achieve 5 reps on each drop. These do not
the muscle. have to be to failure.
• The fourth number (0) refers to a pause (squeeze!) • At the end of the final full rep of the final set, end with
in the flexed position. as many partial reps as possible to absolute failure.
This will be the only complete failure point on this set.
Example: Bench Press with a 3-2-1-0 tempo • You will have completed 23 total reps plus finishing
Lower the bar to the chest (3 seconds), stretching partials.
the chest at the bottom (2 seconds), pressing up • Stay safe and only choose exercises that allow for
(1 second), no pause, the bar immediately comes failing safely (choose dumbbells over barbells).
back down. Example:
Example: Lat Pull-Down with a 3-2-1-0 tempo Last set of exercise: 8 reps
Pull the bar down (1 second), no pause (0), release •D rop 1 (after 3 breaths rest): 5 reps with 20% less weight
the bar up (3 seconds), stretch at the top • Drop 2 (after 3 breaths rest): 5 reps with a further
(2 seconds), repeat. 20% decrease in weight
• Drop 3 (after 3 breaths rest): to failure with a further
If you see an X in the tempo this means you 20% decrease in weight
perform this portion of the rep as explosively • Partials to failure
as possible.
BPAK STRIP SETS ANATOMICAL TERMS:

(typically performed on equipment with • Scapula- shoulder blade
selectorized pin loading) • Pelvis- hip girdle
• Trunk- spine and core
Choose a weight with which you can execute
approximately 8 to 10 reps of the given exercise. ANATOMICAL POSITIONS:
Following the last rep, immediately drop the weight Body positioning is key for proper exercise execution.
stack by a single pin and continue on (rest only as Here is a list of the common anatomical terms you may
long as it takes for you (or ideally someone else) to see in your workouts.
change the pin). Repeat this process until you reach
the last/ minimum weight plate of the stack! Grip
• Pronated - Overhand grip
REVERSE 21’S • Neutral - Palms face each other
Perform 21 reps, divided into 3 phases: 7 reps in • Supinated - Underhand grip
the weakest half of the range, then immediately • Mid Grip - Shoulder width
followed by 7 reps using a full range, immediately • Narrow Grip - Inside shoulder width
followed by 7 reps in the strongest range. • Wide Grip - Wider than shoulder width
Example (using a bicep curl): Arm position

1. Perform the top half of the rep. 90 degrees at the • Abducted 90 degrees - arm is laterally raised, making
elbow to the top. Repeat for 7 half reps. an L with your torso.
2. Full bicep curls from bottom to top for a total of 7 • Adduction is brining the arm closer to the body.
strict reps.
Body Position
3. Immediately perform the bottom half of the rep
• Supine - lying on your back
for 7 reps. From fully extended arm to 90
• Prone - lying face down
degrees at the elbow (21 in total for the exercise).
• Incline - Head is higher than your body.
REST. Repeat as prescribed. • Decline - Head is lower than your body.
• Retraction- Pull your shoulder blades back and toward
UNILATERAL MOVEMENTS: the spine.
When an exercise is to be performed on one side at • Protraction- Move your shoulders forward in the sagittal

a time (‘lunges’ for example), the rep target depicted plane (toward your chest). The opposite of retract.
indicates the number of reps to perform PER side, • Scapula Elevation- Scapula moves up toward the ear.
NOT in total; and should always be completed on • Scapula Depression- Scapula moves down away from
ONE side before moving to the other side. DO NOT the ear.
alternate sides unless indicated. • Posterior Pelvic Tilt- Pull your tailbone down (tuck your
butt under), and pubis (front of pelvis) up.
THE TRAINING SPLIT / SCHEDULE: • Anterior Pelvic Tilt- Pull your tailbone up from behind
Every training split we choose has a very specific (stick your butt out).
reason. In many instances, it has to do with • Lengthened Muscle - in stretched position
complementary exercises that have a synergistic • Shortened Muscle - in contracted position
effect, making both body parts/ the opposing
muscles work harder, better, or have better mobility. Foot position
• Plantarflexed - Ankle is extended, point toes away from
30
body.
• Dorsiflexed - Ankle is flexed, pull toes up towards shins.
• Wide stance - outside shoulder width
• Normal Stance - shoulder width or slightly wider than
shoulders
• Narrow Stance - slightly inside shoulder width
• Duck Feet - Feet are turned out.
(NOTE: I will never suggest turning knees/feet in.)

1
PHASE ONE
30-Day
30-DayWorkout
Workout[chest
30
[Chest&&delts]
delts]
DAY 1: Monday
CHEST, DELTS, BICEPS
PREWORKOUT PREP:
MOBILITY and STABILITY: Focus on Trunk/Spine and Scapula Stability.
rest
Exercise Sets reps
period
A1 Lower Chest DB Press 5 8 90 secs
A2 Standing DB Curls 5 8 90 secs
B1 Upper Chest Barbell Press 3 8 90 secs
B2 Incline DB Curl 3 20 1 mins
C1 DB shoulder press 4 8 90 secs
C2 Cable Chest Fly 2 8 90 secs
D1 Cable Side Lateral Raise 4 20 1 mins
D2 Preacher DB Curls 2 10 90 secs
DAY 2: Tuesday

LEGS AND TRICEPS
PREWORKOUT PREP:
rest
Exercise Sets reps
period
A1 Lying Leg Curls 5 5 3 mins
A2 Crossed Cable Triceps Pushdowns 2 10 90 secs
B1 Heel Elevated Front Squat 3 15 1 mins
B2 Lying DB Triceps Extension 3 10 90 secs
C1 Hack Squat with Band from bottom 3 8 90 secs
C2 Overhead Cable Triceps Extension 2 12 1 mins
Seated Leg Curl OR Stiff Leg 3 15 1 mins

D1
Deadlift (Toes elevated)
D2 Lunge (Glute Dominate) 3 20 1 mins

DAY 3: Wednesday
BACK, CHEST, DELTS
PREWORKOUT PREP:
rest
Exercise Sets reps Notes
period
A1 Rack Deadlift 3 20 1 mins
B1 Lower Chest DB Press 4 20 1 mins
B2 Cable Side Lateral Raise 4 6 2 mins
C1 Upper Chest DB Press with band 3 15 1 mins
C2 Cable rear Delt 2 10ss** 2 mins **SS denotes

“SuperSlow”
D1 Lower Chest Machine fly 3 20 1 mins
D2 DB Shoulder Press 3 6 1 mins
Seated DB side Laterals facing 3 15 1 mins

E1
bench
E2 Ring Pullups 8 5 3 mins

F1 Supported DB Row 3 6 2 mins
DAY 4: Thursday
OFF
30
DAY 5: Friday
OFF
2 PHASE TWO
30
DAY 6: Saturday
PREWORKOUT PREP:
rest
Exercise Sets reps
period
A1 Lower Chest DB Press 5 6 2 mins
A2 Standing DB Curls 5 6 2 mins
B1 Upper Chest Barbell Press 3 6 2 mins
C1 DB shoulder press 4 10 90 secs
C2 Cable Chest Fly 2 6 2 mins
D2 Preacher DB Curls 2 8 2 mins
DAY 7: Sunday

LEGS AND TRICEPS
PREWORKOUT PREP:
rest
Exercise Sets reps
period
A1 Lying Leg Curls 6 6 2 mins
A2 Crossed Cable Triceps Pushdowns 2 10 90 secs
B2 Lying DB Triceps Extension 3 12 1 mins
C1 Hack Squat with Band from bottom 3 10 90 secs
C2 Overhead Cable Triceps Extension 2 10 90 secs
Seated Leg Curl OR Stiff Leg 3 10 90 secs

D1
D2 Lunge (Glute Dominate) 3 15 1 mins

DAY 8: Monday
BACK, CHEST, DELTS
PREWORKOUT PREP:
rest
period
C1 Upper Chest DB Press with band 3 12 90 secs

“SuperSlow”
D2 DB Shoulder Press 3 10 90 secs
Seated DB side Laterals facing 3 12 90 secs

E1
bench

DAY 9: Tuesday
OFF
30
DAY 10: Wednesday
OFF
3PHASE THREE
30
DAY 11: Thursday

PREWORKOUT PREP:
rest
Exercise Sets reps
period
A1 Lower Chest DB Press 5 3 3 mins
B1 Upper Chest Barbell Press 3 5 3 mins
C1 DB shoulder press 4 12 1 mins
C2 Cable Chest Fly 2 5 3 mins
D2 Preacher DB Curls 2 6 2 mins
DAY 12: Friday

LEGS AND TRICEPS
PREWORKOUT PREP:
rest
period
A1 Lying Leg Curls 8 8ss** 2 mins **SS denotes

“SuperSlow”
A2 Crossed Cable Triceps Pushdowns 2 8 2 mins
B2 Lying DB Triceps Extension 3 10 90 secs
C1 Hack Squat with Band from bottom 3 12 1 mins
C2 Overhead Cable Triceps Extension 2 8 2 mins
Seated Leg Curl OR Stiff Leg 3 6 2 mins

D1
D2 Lunge (Glute Dominate) 3 10 90 secs

DAY 13: Saturday

BACK, CHEST, DELTS
PREWORKOUT PREP:
rest
period
C1 Upper Chest DB Press with band 3 12 1 mins

“SuperSlow”
D2 DB Shoulder Press 3 10 90 secs
Seated DB side Laterals facing 3 12 1 mins

E1
bench

DAY 14: Sunday

OFF
30
DAY 15: Monday
OFF
4 PHASE FOUR
30
DAY 16: Tuesday

PREWORKOUT PREP:
rest
Exercise Sets reps
period
A1 DB press from floor 3 12 1 mins
B1 Lower Chest Paused DB press 3 8 1 mins
B2 Incline DB Biceps Curls 2 6 1 mins
C1 Cable Fly 4 8 1 mins
C2 Seated DB Lateral 2 6 1 mins
D1 Machine Chest Press 1 8+NOS 4 mins
E1 Rear Delt Cable 4 15 1 mins
E2 Neutral Grip DB Curls 4 6 2 mins
DAY 17: Wednesday

LEGS AND TRICEPS
PREWORKOUT PREP:
rest
Exercise Sets reps
period
A1 Stiff Leg Deadlifts 3 12 1 mins
A2 Leg Extensions 3 10 90 secs
B1 Squat 3 8 2 mins
B2 High Cable curl 3 12 1 mins
C1 DB Squat 3 20 1 mins
C2 Incline Cable Curl 3 6 2 mins
D1 Seated Leg Curl 4 6 2 mins
D2 Preacher DB Biceps Curl 4 6 2 mins

DAY 18: Thursday

BACK, CHEST, DELTS
PREWORKOUT PREP:
rest
period
A1 Deadlift from floor 5 8 2 mins
B1 Lower Chest DB Fly 4 4 3 mins
B2 DB Row 2 20 1 mins
C1 Lower Chest DB Press 3 12 1 mins
C2 Reverse Grip Pulldown 2 10ss** 2 mins **SS denotes

“SuperSlow”
DB Shoulder Press 2 6 2 mins

D2 +4 sec
iso
E1 Cable Side Laterals 3 10 90 secs

E2 One Arm Machine Row 2 20 1 mins
F1 Dips 2 20 1 mins
F2 Pushups 2 20 1 mins
F3 Pushup to down dog 2 20 1 mins
DAY 19: Friday
30
OFF
DAY 20: Saturday

OFF
5 PHASE FIVE
30
DAY 21: Sunday

PREWORKOUT PREP:
rest
Exercise Sets reps
period
C1 Cable Fly 4 10 90 secs
DAY 22: Monday

LEGS AND TRICEPS
PREWORKOUT PREP:
rest
Exercise Sets reps
period
A2 Leg Extensions 3 8 2 mins
B1 Squat 4 8 2 mins
C1 DB Squat 3 15 1 mins
C2 Incline Cable Curl 3 8 2 mins
D2 Preacher DB Biceps Curl 5 6 2 mins

DAY 23: Tuesday

BACK, CHEST, DELTS
PREWORKOUT PREP:
rest
period
B1 Lower Chest DB Fly 3 3 3 mins

“SuperSlow”
DB Shoulder Press 2 8 2 mins

D2
+4 sec iso
E1 Cable Side Laterals 3 8 2 mins
E2 One Arm Machine Row 2 20 1 mins

F1 Dips 2 20 1 mins
F2 Pushups 2 20 1 mins
F3 Pushup to down dog 2 25 1 mins
DAY 24: Wednesday
30
OFF
DAY 25: Thursday

OFF
6 PHASE SIX
30
DAY 26: Friday

PREWORKOUT PREP:
rest
Exercise Sets reps
period
C1 Cable Fly 4 12 1 mins
DAY 27: Saturday

LEGS AND TRICEPS
PREWORKOUT PREP:
rest
Exercise Sets reps
period
A2 Leg Extensions 3 6 2 mins
B1 Squat 5 8 2 mins
C1 DB Squat 3 10 90 secs
C2 Incline Cable Curl 3 10 90 secs
D2 Preacher DB Biceps Curl 6 10 90 secs

DAY 28: Sunday

BACK, CHEST, DELTS
PREWORKOUT PREP:
rest
period
B1 Lower Chest DB Fly 6 5,3,1,5,3,1 2 mins

“SuperSlow”
DB Shoulder Press 2 10 90 secs

D2
+4 sec iso
E1 Cable Side Laterals 3 6 2 mins
E2 One Arm Machine Row 2 20 1 min

F1 Dips 2 20 1 min
F2 Pushups 2 20 1 min
F3 Pushup to down dog 2 20 1 min
DAY 29: Monday
30
OFF
DAY 30: Tuesday

OFF
NOTE: This document is based

on advanced science and years of
application. The protocols set forth
are based around concepts known to
be effective when used in a range of
subjects. Please be sure to consult
a physician before using any of the
protocols as these are suggested
protocols based on experience and
science, not on the FDA guidelines.
30

Muscle Intelligence 30-Day Primer - Chest & Delts

Загружено:

Сведения о документе

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

Muscle Intelligence 30-Day Primer - Chest & Delts

Загружено:

Авторское право:

Доступные форматы

B o d y P a r t S p e c i a l i z at i o n P r o j e c t

YOUR GOAL IS TO BUILD A BIGGER

30-Day Workout [chest & delts]

THAT IS THE GOAL.

TO DO THIS, HERES THE SIMPLE

“The best workout in the world is

One Final Note:

READ THIS BEFORE

30-Day Workout [chest & delts]

• Only ever breathe through

30-Day Workout [chest & delts]

GIANT SETS: Similarly, if your workout consists of

PROGRAM, YOUR PRIMARY ISOMETRIC HOLDS

BPAK STRIP SETS ANATOMICAL TERMS:

Example (using a bicep curl): Arm position

30-Day Workout [chest & delts]

(NOTE: I will never suggest turning knees/feet in.)

A2 Standing DB Curls 5 8 90 secs

B1 Upper Chest Barbell Press 3 8 90 secs

B2 Incline DB Curl 3 20 1 mins

C1 DB shoulder press 4 8 90 secs

C2 Cable Chest Fly 2 8 90 secs

D1 Cable Side Lateral Raise 4 20 1 mins

D2 Preacher DB Curls 2 10 90 secs

30-Day Workout [chest & delts]

A2 Crossed Cable Triceps Pushdowns 2 10 90 secs

B1 Heel Elevated Front Squat 3 15 1 mins

B2 Lying DB Triceps Extension 3 10 90 secs

C1 Hack Squat with Band from bottom 3 8 90 secs

C2 Overhead Cable Triceps Extension 2 12 1 mins

Seated Leg Curl OR Stiff Leg 3 15 1 mins

D2 Lunge (Glute Dominate) 3 20 1 mins

B1 Lower Chest DB Press 4 20 1 mins

B2 Cable Side Lateral Raise 4 6 2 mins

C1 Upper Chest DB Press with band 3 15 1 mins

C2 Cable rear Delt 2 10ss** 2 mins **SS denotes

D1 Lower Chest Machine fly 3 20 1 mins

D2 DB Shoulder Press 3 6 1 mins

Seated DB side Laterals facing 3 15 1 mins

E2 Ring Pullups 8 5 3 mins

30-Day Workout [chest & delts]

30-Day Workout [chest & delts]

A2 Standing DB Curls 5 6 2 mins

B1 Upper Chest Barbell Press 3 6 2 mins

B2 Incline DB Curl 3 15 1 mins

C1 DB shoulder press 4 10 90 secs

C2 Cable Chest Fly 2 6 2 mins

D1 Cable Side Lateral Raise 5 20 1 mins

D2 Preacher DB Curls 2 8 2 mins

30-Day Workout [chest & delts]

A2 Crossed Cable Triceps Pushdowns 2 10 90 secs

B1 Heel Elevated Front Squat 3 20 1 mins

B2 Lying DB Triceps Extension 3 12 1 mins

C1 Hack Squat with Band from bottom 3 10 90 secs

C2 Overhead Cable Triceps Extension 2 10 90 secs

Seated Leg Curl OR Stiff Leg 3 10 90 secs

D2 Lunge (Glute Dominate) 3 15 1 mins

B1 Lower Chest DB Press 4 15 1 mins

B2 Cable Side Lateral Raise 5 6 2 mins

C1 Upper Chest DB Press with band 3 12 90 secs

C2 Cable rear Delt 2 10ss** 2 mins **SS denotes

D1 Lower Chest Machine fly 3 15 1 mins

D2 DB Shoulder Press 3 10 90 secs

“The best workout in the world is

• Only ever breathe through

C2 Cable rear Delt 2 10ss 2 mins SS denotes

C2 Cable rear Delt 2 10ss 2 mins SS denotes

A1 Lying Leg Curls 8 8ss 2 mins SS denotes

C2 Cable rear Delt 2 10ss 2 mins SS denotes

C2 Reverse Grip Pulldown 2 10ss 2 mins SS denotes