BEN PAKULSKI PRESENTS

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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ThE 40-DAY WORKOUT WEIGhT TRAINING INSTRUCTIONS

Always consult a physician before beginning any exercise program. Complete a thorough warm-up of cardiovascular activity before commencing Follow the training outline below. Three days on, 1 day off, 2 days on and 1
the MI40 Workout.

day off. So if your week starts on Monday, you would train Monday, Tuesday, Wednesday, Friday and Saturday. Heal up on Thursday and Sunday!

40 second rest periods between all sets (unless stated otherwise). Hustle on 4010 tempo is prescribed to all exercises. This means 4 seconds for the

over to the next exercise to keep your rest periods brief between exercises too.

negative, 0 second pause at the top, 1 second for the concentric, 0 second pause. 5 seconds for each rep.

Review the Exercise Execution Guide and Online Videos for proper technique Warm up each bodypart thoroughly BEFORE commencing workouts. This time Perform ONE physical rehearsal set for EACH EXERCISE. Choose a weight
that is manageable and execute the movement with PERFECT form to allow the nervous system to adapt to that movement pattern. is NOT included as part of your 40 minute ideal workout time. and application of NOS & Intentions .

GIANT SETS are a group of exercises for the same bodypart done in

immediate succession with NO rest between exercises. Take 3 minutes rest between giant sets and repeat as many times as required in the program. If the Giant set is labeled as (A) this means that you are to do this group of
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exercise together consecutively. If it is labeled (B), then you are to do this group together consecutively.

TRI SETS are a sequence of 3 consecutive exercises done in immediate

succession with NO rest between exercises. Take 90 seconds rest between tri sets.

CARdIO INSTRUCTIONS
Cardio is to be done 3 times per week in MI40. This is a minimum requirement. 20 minutes of High Intensity Interval Training (HIIT) is done on OFF days and
15 MINUTES of HIIT is to be done the NIGHT before leg workouts. Start with a 3-5 minute warm up and then begin your 20 minute interval workouts shown below. The intensity on the HIGH end should be pushing 80% of your max (sweating and breathing heavy), and the low end should be 60% of your max. *For those scientific minded people -- max heart rate is 220 minus your age.

6 WEEKS HIGH ANd lOw INTENSITY CARdIO

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 30 seconds HIGH intensity (HIT) 45 seconds HIGH intensity 1 minute HIGH intensity 1 minute HIGH intensity 1 minute HIGH intensity 1 minute HIGH intensity 30 seconds LOW intensity 45 seconds LOW intensity 1 minute LOW intensity 45 seconds LOW intensity 30 seconds LOW intensity 30 seconds LOW intensity

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WEEK ONE
DAY 1
BACK
EXeRCISe Straight Arm Pulldown Reverse Grip Pulldown Bent Barbell Row One-Arm Dumbbell Hyper Extensions - with bodyweight EXeRCISe Lying Leg Curl in hip extension Superset with Lying Leg Curl (hip up) Stiff Leg Deadlift* *Note: with intention
WORK

SeTS 4 4 4 4 4

RePS 8 + NOS 8 + NOS 8 + NOS 8 + NOS 8 + NOS RePS 8 8 + NOS 8 + NOS

ReST 40 sec 40 sec 40 sec 40 sec 40 sec ReST 40 sec 40 sec

TeMPO 4010 4010 4010 4010 4010 TeMPO 4010 4010 4010

HAMSTRINGS
WORK

SeTS 4 4 4

EXeRCISe *Note: with intention 45-Degree* Incline Dumbbell Press Flat Dumbbell Press Fly Machine Pec Fly Superset with Pushups EXeRCISe Machine Preacher Seated Dumbbell Curl Cable Curl

CHEST

DAY 2

WORK

Flat Barbell Press* (downward intention)

SeTS 4 4 4 3 3

RePS 8 + NOS 8 + NOS 8 + NOS 8 + NOS Failure RePS 8 + NOS 8 + NOS 8 + NOS

ReST 40 sec 40 sec 40 sec 40 sec ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010 4010 TeMPO 4010 4010 4010

BICEPS

WORK

SeTS 4 3 3

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WEEK ONE
EXeRCISe Leg Extension Hack Squat* (intention) Lunge Leg Press* (intention) EXeRCISe Seated Calf Raise Standing Calf Raise

QUADS

DAY 3

WORK

SeTS 4 4 4 4

RePS 8 + NOS 8 + NOS 20 20 RePS *ALL 3 NOS 8 + NOS

ReST 40 sec 40 sec 40 sec 40 sec ReST 40 sec 40 sec

TeMPO 4010 4010 4010 4010 TeMPO 4010 4010

CAlVES

WORK

SeTS 3 4

DAY 4 OFF DAY 5

BACK
WORK

EXeRCISe Wide Grip Assisted Pullup* (downward intention) *Note: 2 second hold in contraction Supported Machine Row* (downward intention) Two-Arm Dumbbell Row*

SeTS 6

RePS 8 + NOS

ReST 40 sec

TeMPO 4010

4 4 3

8 + NOS 8 + NOS 8 + NOS RePS 8 + NOS 8 + NOS 8 + NOS

40 sec 30 sec 40 sec ReST 40 sec 40 sec 40 sec

4010 4010 4010 TeMPO 4010 4010 4010 6

*Note: Supported **Hold for 2 seconds at top of rep. Deadlift EXeRCISe Seated Leg Curl Leg Press* (intention) *Note: Feet wide and high Lying Leg Curl WWW.BENPAKULSKI.COM 4

HAMSTRINGS
WORK

SeTS 4 4

WEEK ONE
EXeRCISe Seated Side Laterals Bent Over Lateral Raise Cable Side Lateral Machine Shoulder Press EXeRCISe Triceps Cable Pushdown* *Note: Elbows behind you Lying Triceps Extension Seated Machine Dip Two-Arm Cable Kickback 4 4 4 8 + NOS 15 8 + NOS 40 sec 30 sec 40 sec 4010 4010 4010

SHOULDERS
4 4 4

DAY 6

WORK

SeTS 4

RePS 8 + NOS 8 + NOS 12 8 + NOS RePS 8

ReST 40 sec 40 sec 30 sec 40 sec ReST 40 sec

TeMPO 4010 4010 4010 4010 TeMPO 4010

TRICEPS

WORK

SeTS 4

DAY 7 OFF

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WEEK TWO
EXeRCISe Incline Barbell Press* (intention) *Note: with inward intention Incline Machine Press* (intention) Flat Dumbbell Press Dip or Machine Dip* 4 4 4 8 + NOS 8 + NOS Failure 40 sec 40 sec 40 sec 4010 4010 4010

CHEST

DAY 8

WORK

SeTS 4

RePS 8 + NOS

ReST 40 sec

TeMPO 4010

*Note: Bodyweight to failure or 8 reps plus NOS on machine EXeRCISe Two-Arm Cable Curls* *Note: facing away Barbell Curl Incline Dumbbell Curl 4 8 + NOS 8 + NOS 40 sec 40 sec 4010 4010 4

BICEPS

WORK

SeTS 4

RePS 8 + NOS

ReST 40 sec

TeMPO 4010

DAY 9
BACK

EXeRCISe Underhand Grip Cable Row One-Arm Dumbbell Row* *Note: Alternating arms-no rest Overhand Barbell Row Assisted Wide Grip Pullups* (downward intention) *Note: Gravitron Superset with Wide Grip Pulldowns* (downward intention)

WORK

SeTS 4 4 4 4

RePS 8 + NOS 15 8 8 + NOS

ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010

8 + NOS

40 sec

4010

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WEEK TWO
EXeRCISe Stiff Leg Deadlift Seated Leg curl Lying Leg Curl* *Note: In hip extension-butt down/knees up *Superset with Lying Leg Curl* *Note: Butt up 4 8 + NOS 40 sec 4010

HAMSTRINGS
WORK

DAY 9

SeTS 4 4 4

RePS 8 15 8 + NOS

ReST 40 sec 40 sec

TeMPO 4010 4010 4010

DAY 10
QUADS
WORK

EXeRCISe Squat* (intention) *Note: NO NOS Hack Squat* (intention) Walking Lunge Leg Press* (intention) *Superset with Leg Extension EXeRCISe Standing Calf Raise 45-Degree Leg Press Calf Raise Seated Calf Raise

SeTS 4 4 4 4 4

RePS 8 8 + NOS 15/side 8 8 RePS 8 + NOS 8 + NOS 8 + NOS

ReST 40 sec 40 sec 40 sec 40 sec ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010 4010 TeMPO 4010 4010 4010

CAlVES

WORK

SeTS 4 4 4

DAY 11 OFF

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WEEK TWO
DAY 12
CHEST
EXeRCISe Incline Dumbbell Press Incline Dumbbell Fly Flat Barbell Press* (intention) *Note: With inward intention Cable Crossover* *Note: Emphasis on Max Stretch EXeRCISe Barbell Curl Low Cable Curl-Reverse Grip Seated Dumbbell Curl 3 8 + NOS 40 sec 4010
WORK

SeTS 4 4 4

RePS 8 + NOS 8 + NOS 8 + NOS

ReST 40 sec 30 sec 40 sec

TeMPO 4010 4010 4010

BICEPS

WORK

SeTS 4 4 4

RePS 8 + NOS 8 + NOS 20

ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010

EXeRCISe Rear Delt Reverse Pec Fly Two-Arm Cable Rear Lateral Seated Dumbbell Side Laterals Dumbbell Shoulder Press

SHOULDERS
4 4 4

DAY 13

WORK

SeTS 4

RePS 8 + NOS 15 8 + NOS 20

ReST 40 sec 30 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010

TRICEPS NONE THIS wEEK

DAY 14 OFF

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*Note: Week 3 is going to be a lower intensity week. The reps will be 10 and the tempo will be slightly faster, using a 3010 tempo. (3 second negative, explosive positive. Unless otherwise stated) Only use NOS where stated*

WEEK THREE
DAY 15
QUADS

EXeRCISe Leg Extension Leg Press* (intention) *Note: Feet Low Leg Press* (intention) *Note: Feet High Leg Extension Superset w Walking Lunge EXeRCISe Seated Calf Raise Standing Calf

WORK

SeTS 3 4 4 3

RePS 8 20 8 20 15/leg RePS 8 8 + ALL 4 NOS

ReST 40 sec 40 sec 40 sec 40 sec ReST 40 sec 40 sec

TeMPO 4010 4010 4010 4010 4010 TeMPO 4010 4010

CAlVES

WORK

SeTS 4 4

EXeRCISe One-Arm Cable Side Laterals Seated Side Laterals Two-Arm Dumbbell Front Raise Rear Delt Cable Fly Machine Shoulder Press

SHOULDERS
4 4 4 4

DAY 16

WORK

SeTS 4

RePS 10 20 10 15 10

ReST 40 sec 40 sec 40 sec 30 sec 40 sec

TeMPO 4010 4010 4010 4010 4010

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WEEK THREE
EXeRCISe One-Arm Cable Pushdown* *Note: Elbows back Overhead Rope Lying Tricep Press/Extension combo* *Note: See Exercise Descriptions 4 4 20 8 + NOS 40 sec 40 sec 4010 4010

TRICEPS

DAY 16

WORK

SeTS 4

RePS 10

ReST 40 sec

TeMPO 4010

DAY 17
BACK
WORK

EXeRCISe Underhand Seated Cable Row *Superset with Reverse Grip Pulldown Supported Bent Row Machine Row* (downward intention) EXeRCISe Lying Leg Curl* *Note: Hips down/extended Stiff Leg Deadlift* *Note: Light Seated Leg Curl

SeTS 4 4 4 4

RePS 10 10 10 20 RePS 10 20 8 + NOS

ReST 40 sec 30 sec 40 sec ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010 TeMPO 4010 4010 4010

HAMSTRINGS
WORK

SeTS 4 4 4

DAY 18 OFF

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WEEK THREE
DAY 19
QUADS
EXeRCISe Squats* (intention) Hack Squats* (intention) Lunge Leg Extension EXeRCISe Seated Calf Raise Standing Calf
WORK

SeTS 4 4 4 4

RePS 20 8 + NOS 20 each leg 10 RePS 8 ALL NOS 8 + NOS

ReST 40 sec 40 sec 40 sec 30 sec ReST 40 sec 40 sec

TeMPO 4010 4010 1010 4010 TeMPO 4010 4010

CALVES

WORK

SeTS 4 4

DAY 20
CHEST

EXeRCISe Incline Dumbbell Press

WORK

SeTS 4 4 4

RePS 10 10 10 20 RePS 8 + NOS 8 + NOS 20

ReST 40 sec 40 sec 30 sec 40 sec ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010 TeMPO 4010 4010 4010

Incline Smith Machine or Hammer Strength* (intention) Flat Dumbbell Fly Machine Press* (intention) EXeRCISe Machine Preacher Curl One-Arm Dumbbell Preacher Curl Two-Arm High Cable Curl

BICEPS

WORK

SeTS 4 4 4

DAY 21 OFF

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WEEK FOUR
EXeRCISe Bent Over Rear Dumbbell Laterals Seated Side Laterals One-Arm Cable Side Laterals *Note: Alternating-no rest Two-Arm Dumbbell Front Raise EXeRCISe Reverse Grip Cable Pushdown* *Note: Elbows behind you Overhand Cable Pushdown* *Note: Infront Close Grip Bench Press 4 4 12 8 + NOS 30 sec 40 sec 4010 4010

SHOULDERS
4 4 4

DAY 22

WORK

SeTS 4

RePS 8 + NOS 8 + NOS 12 20 RePS 8 + NOS

ReST 40 sec 40 sec 40 sec 40 sec ReST 40 sec

TeMPO 4010 4010 4010 4010 TeMPO 4010

TRICEPS

WORK

SeTS 4

DAY 23
QUADS

EXeRCISe Leg Extension Superset w Leg Press Bulgarian Split Squat *Note: Alternating Legs-no rest Hack squat* (intention) EXeRCISe Leg press Calf Press Seated Calf Raise Bodyweight Standing Calf Raise

WORK

SeTS 4 4 4 4

RePS 8 + NOS 8 + NOS 20 8 + NOS RePS 8 + NOS 15 (slow) 40

ReST 40 sec 0 sec 40 sec ReST 90 sec 90 sec 90 sec

TeMPO 4010 4010 4010 4010 TeMPO 4010 4010 4010

CALVES

TRI-SET

SeTS 4 4 4

*Note: Fast with one second squeeze at top. WWW.BENPAKULSKI.COM 14

WEEK FOUR
DAY 24
BACK
EXeRCISe Straight Arm Pulldown One-Arm Dumbbell Row Underhand Seated Cable Row Wide Grip Assisted Pullup* (downward intention) EXeRCISe Seated Leg Curl One-Leg Press* (intention) Lying Leg Curl
WORK

SeTS 4 4 4 4

RePS 8 + NOS 8 + NOS 8 + NOS 20

ReST 40 sec 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010

HAMSTRINGS
WORK

SeTS 4 4 4

RePS 8 + NOS 20 8 + NOS

ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010

DAY 25 OFF DAY 26

SHOULDERS
WORK

EXeRCISe Seated Side Laterals Dumbbell Shoulder Press Two-Arm Dumbbell Front Raise Machine Shoulder Press Reverse Pec-Deck EXeRCISe Overhead Tricep Rope Extension Lying Barbell Tricep Extension Two-Arm Dumbbell Kickback

SeTS 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A
WORK SeTS

RePS 8 + NOS 8 + NOS 8 + NOS 8 + NOS 20 RePS 15 8 20

ReST 3 min ReST 30 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010 4010 TeMPO 4010 4010 4010

TRICEPS
4 4 4

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WEEK FOUR
DAY 27
CHEST
EXeRCISe Flat Barbell Bench Press* (intention) Incline Dumbbell Press* (intention) Flat Dumbbell Press Incline Fly EXeRCISe Two-Arm Cable Curls* *Note: Facing away Seated Dumbbell Curl Preacher Barbell Curl 4 8 + NOS 8 + NOS 40 sec 40 sec 4010 4010 4
WORK

SeTS 4 4 4 4

RePS 8 + NOS 8 + NOS 15 8 + NOS RePS 8 + NOS

ReST 40 sec 40 sec 30 sec 40 sec ReST 40 sec

TeMPO 4010 4010 4010 4010 TeMPO 4010

BICEPS

WORK

SeTS 4

DAY 28 OFF

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WEEK FIVE
DAY 29
BACK
EXeRCISe *Note: 2 second hold at bottom Reverse grip Seated Cable Row Bent Barbell row* *Note: Overhand grip One-Arm Dumbbell Row Hyper Extensions* *Note: With bodyweight+25lbs EXeRCISe Lying Leg Curl in Hip Extension *Superset with Lying Leg curl (hip up) Stiff Leg Deadlift* *Note: with intention 4 4 8 + NOS 20 40 sec 40 sec 4010 4010 4 4 8 + NOS 8 + NOS 40 sec 40 sec 4010 4010
WORK

Wide Grip Pulldown* (downward intention)

SeTS 4

RePS 8 + NOS

ReST 40 sec

TeMPO 4010

HAMSTRINGS
WORK

SeTS 4 4 4

RePS 8 8 + NOS 20

ReST 40 sec 40 sec

TeMPO 4010 4010 4010

DAY 30
CHEST
WORK

EXeRCISe Incline Barbell Press* (intention) *Note: with intention 60-degree* Incline Dumbbell Press Flat Dumbbell Fly Machine Pec Fly Pushups

SeTS 4

RePS 8 + NOS 8 + NOS 8 + NOS 10 Failure

ReST 3 min

TeMPO 4010 4010 4010 4010 4010

4 GIANT SET A 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A

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WEEK FIVE
DAY 30
BICEPS
EXeRCISe Machine Preacher Seated Dumbbell Curl Parallel Rope Cable Curl EXeRCISe Lying Leg Curl in hip extension Superset with Lying Leg Curl (hip up) Stiff Leg Deadlift* *Note: with intention
WORK

SeTS 4 3 3

RePS 8 + NOS 8 + NOS 8 + NOS RePS 8 8 + NOS 8 + NOS

ReST 40 sec 40 sec 40 sec ReST 40 sec 40 sec

TeMPO 4010 4010 4010 TeMPO 4010 4010 4010

HAMSTRINGS
WORK

SeTS 4 4 4

DAY 31
QUADS
SeTS 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A 4 GIANT SET A 4 GIANT SET B 4 GIANT SET B 4 GIANT SET B 4 GIANT SET B
WORK

EXeRCISe Leg Extension Hack Squat* (intention) Barbell Alternate Lunge (weighted) Leg Press* (intention) Hack Squat (feet together)* (intention) Leg Press Feet Low* (intention) Leg Press Feet Wide* (intention) Leg Extension

RePS 8 + NOS 8 12/leg 20 10 10 10 15

ReST 3 min 3 min

TeMPO 4010 4010 4010 4010 4010 4010 4010 4010

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WEEK FIVE
EXeRCISe Seated Calf Raise Standing Calf Raise

CALVES

DAY 31

WORK

SeTS 3 4

RePS *ALL 3 NOS 8 + NOS

ReST 40 sec 40 sec

TeMPO 4010 4010

DAY 32 OFF DAY 33

BACK
WORK

EXeRCISe Wide Grip Assisted Pullup* (downward intention) Supported Machine Row Two-Arm Incline Dumbbell Row*

SeTS 6 4 4 4

RePS 8 + NOS 8 + NOS 8 + NOS 8 + NOS RePS 8 + NOS 8 8 + NOS

ReST 40 sec 40 sec 40 sec 40 sec ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010 TeMPO 4010 4010 4010

*Note: Supported** Hold for 2 seconds at top of rep. Deadlift EXeRCISe Seated Leg Curl Leg Press (feet wide and high)* (intention) Lying Leg Curl

HAMSTRINGS
SeTS 4 4 4
Tri-Set

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WEEK FIVE
EXeRCISe Seated Side Laterals Bent Over Dumbbell Lateral raise Cable Side Lateral Machine Shoulder Press EXeRCISe Lying Tricep Press/Extension combo* *Note: See Exercise Descriptions Seated Machine Dip Two-Arm Cable Kickback 4 8 + NOS 20 40 sec 40 sec 4010 4010 4

SHOULDERS
4 4 4

DAY 34

WORK

SeTS 4

RePS 8 + NOS 15 8 + NOS 8 + NOS RePS 12 8 + NOS

ReST 40 sec 30 sec 40 sec 40 sec ReST 40 sec 40 sec

TeMPO 4010 4010 4010 4010 TeMPO 4010 4010

TRICEPS

WORK

Triceps Cable Pushdown-elbows behind you

SeTS 4 4

DAY 35 OFF

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WEEK SIX
DAY 36
CHEST
EXeRCISe Incline Barbell Press* (intention) *Note: with intention Incline Machine press* (downward intention) Flat Dumbbell Press Fly Dip or Machine Dip* 4 4 4 8 + NOS 8 + NOS Failure 40 sec 40 sec 40 sec 4010 4010 4010
WORK

SeTS 4

RePS 8 + NOS

ReST 40 sec

TeMPO 4010

*Note: Bodyweight to failure or 8 reps plus NOS on machine EXeRCISe Two-Arm Cable Curls* *Note: Facing away Barbell Curl Incline Dumbbell Curl 4 8 8 + NOS 40 sec 40 sec 4010 4010 4

BICEPS

TRI-SET

SeTS 4

RePS 8 + NOS

ReST 40 sec

TeMPO 4010

DAY 37
BACK

EXeRCISe Underhand Grip seated Cable Row One-Arm Dumbbell Row Overhand Barbell Row Assisted Wide Grip Pullups gravitron* (downward intention) Superset with Wide Grip Pulldowns* (downward intention)

WORK

SeTS 4 4 4 4 4

RePS 8 + NOS 8 + NOS 12 10 8 + NOS

ReST 40 sec 40 sec 30 sec 40 sec

TeMPO 4010 4010 4010 4010 4010

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WEEK SIX
EXeRCISe Seated Leg curl Lying Leg Curl* *Note: In hip extension-butt down/knees up *Superset with Lying leg curl (butt up)

HAMSTRINGS
WORK

DAY 37

SeTS 4 3 3

RePS 8 + NOS 8 + NOS 8 + NOS

ReST 40 sec 40 sec

TeMPO 4010 4010 4010

DAY 38 OFF DAY 39

QUADS
WORK

EXeRCISe Squat* (intention) Hack Squat* (intention) Walking Lunge Leg press *Superset with Leg Extension EXeRCISe Standing Calf Raise 45-degree Leg Press Calf Raise Seated Calf Raise

SeTS 4 4 4 4 4

RePS 8 NO NOS 8 + NOS 15/side 8 8 RePS 8 8 + NOS 8 + NOS

ReST 40 sec 40 sec 40 sec 40 sec ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010 4010 4010 TeMPO 4010 4010 4010

CALVES

WORK

SeTS 4 4 4

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WEEK SIX
DAY 40
CHEST
EXeRCISe 45-Degree* Incline Dumbbell Press 30-Degree* Incline Dumbbell Fly Flat Barbell Press* (intention) *Note: With inward intention Cable Crossover* *Note: Emphasis on Max Stretch EXeRCISe Barbell Curl Low Cable Curl (Straight Bar) Seated Dumbbell Curl 4 20 40 sec 4010
WORK

SeTS 4 4 4

RePS 8 + NOS 8 + NOS 15

ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010

BICEPS

WORK

SeTS 4 4 4

RePS 8 + NOS 8 + NOS 20

ReST 40 sec 40 sec 40 sec

TeMPO 4010 4010 4010

DAY 41 & 42 OFF ENJOY!

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