“ TT NATURAL PRINTABLE WORKOUT SHEETS NATURAL PRINTABLE WORKOUT SHEETS LEGAL DISCLAIMER The information presented in this work isby no way intended as medical advice orasa substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician beforebeginning this programas you would withany exercise andnutrition program. If you choose not to obtain the consent of your physician and/or work ‘withyour physician throughout the duration of your timeusing 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 Pakuiski Athletics, oritsaffilates as a result of any future physical injury or illness incurred in connection with, orasa result of, the use or misuse of the program.NATURAL PRINTABLE WORKOUT SHEETS CALENDAR Ca ea (aCe so) sc Sn} GST Gee | txt] Ont | tam | tier | sans | GF | TocarwtainnotinymenvKe remtbats | ravons | are | ‘Get | “tax” | Gant, | cota | pawns tary ahersitot raha BE Soo | ie | (Chey | siete | toe | Bitty | CRA” | Ph Stmeatettonmepel ston tea anrere fon iedtan | tenetvaleetceslotnnra ca eines pours Ge] ek | One | See | ee | ee | a Telioe remtbae | mabe | See | See | TES" | GE | tte Bee Sart: | “noe | ccanen | tte | voetoe) | Star | hr ies" | uber sebets ray arom | aes | gam | enes | ces | sams | OF Pn pt crate | Ge | Met | am | Ses | ae BED ecton | fax. | ccisy | ott | nee | cain) we | caer ae ce | = [ome |) ee le | Siang agi rea ois | AS | Sy Sat | se Fae (Abs /Core) Deadlift | (Calves2) (toe) Ge | oa | ters | OF tana) | Gmsom | PaneSaoaine Ge mote | See | soe. Be” | Cael Ba atom | cake | “Bate sem | Se cae ga quae [area | Gon Pa eh pic a) Se | Soe |e) Ses tes | cae | soe | aelere | hen kt Side DettsWi 1} NATURAL 7 PRINTABLE WORKOUT SHEETS TERMINOLOGY REPS: the number of times youraise and lower the resistance / weight SETS: thenumber of times yourepeat the prescribednumber of reps, TEMPO: the speed/ pace at which you should aim to perform the various aspects ofa rep, typically broken into 4 parts: 1 the eccentric’ (negative) portion of the movernent, ie, when themuscleis lengthenedin thedirection of resistance eg., lowering the weight when performing a bench press 2. the ‘concentric’ (positive) portion of the movement, ie., shortening / contracting the muscleagainst the force of resistance eg., 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 topand bottom of a bench press A TEMPO OF 4-3-2-1 FOR EXAMPLE WOULD SPECIFY: 1. perform a4 second eccentric 2. rest for3 seconds following the eccentric 3. perform a2 second concentric 4. rest for] second following the concentric.mia0 NATURAL PRINTABLE WORKOUT SHEETS ISOMETRIC HOLD:For the purposes of this program, an isometric holdis employed following the concentric 1ves: portion of arep (when the muscle is fully contracted) e.g: when your elpowsare as far back as possible during a bent over barbell row. The goal s NOT simply to hold against the direction in which, the resistanceis 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. Ifa set prescribesa target of 10 reps, perform 10 full reps (executed as normal) each followed bya /2 rep in the strongest half of the range (typically following the eccentric). Toelaborate:1) begin with the working musclefully stretched / lengthened, the antagonist fully contracted 2) initiating, from the working muscle, perform the concentric, airing to fully shorten it and to achieve a maximum peak contractionat the opposite extreme 3) while stil contracting throughout, perform the eccentric to retumto the beginning fully lengthened position 4) from here begina further concentric however this time only comet the hal way point before returning once more to thestart position. Using ‘barbell bicep curis for example - raise the weight, lower, bring up hal way (to 902 of elbow flexion), then lower, this = I ep 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 im load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the endof thefinal fullrep of the final set, end withas many partial reps as possible through to absolute failure. See the Videosif unsure.mia0 NATURAL PRINTABLE WORKOUT SHEETS For NOS-x sets, follow the same protocol as above, though add in a 20 - 30 second mavimally loaded stretch following the last achievable rep of the working set andall 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 setectorized pin loading) CS-6 SETS Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise. Following the final rep, immediately crop the weight stack bya single pin and continue on (ensureto rest only aslong asi takes for you (orideally someone else) to change thepin); repeat thisprocess. until youreach the final / minimum weight plate of the stack! ‘Aim for 3 to 5 full reps on each drop, though be aware that achieving just lor2 reps is normal. remember, only thestrong survive! (CELL SWELLING-6): Typically using a compound movernent, 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 topping 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 thesemini-sets; this will result in you having performed 8 to 10 TOTAL sets for the exercise. Note: the goal between mini-setsis simply to gather yourbreath / energy and get back tot, this may be difficult at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol ‘yourhead as it may sound more complicated thanitis; keep in mind the goal is to maximizecellWi 1} NATURAL 7 PRINTABLE WORKOUT SHEETS PARTIALS: Whendirected to perform partial reps, upon reaching failure at theend of each set of the prescribed exercise (unless directed otherwise) alm to perform theprescribed number of partial reps bbysimply working within whatever range can still beachieved: donot slack off and swing the weights, continue to squeeze / contract the working muscle(s) as hard as you can throughout, justin the range that you'e still ableto achieve with good form.mia0 NATURAL PRINTABLE WORKOUT SHEETS NOTES HOw TO READ THE NOTATION! note that each exercise has been assigned a letter, or letter plus number combination, the purpose of which fs 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: If you see exercise ‘A’ on line and exercise‘ ‘on line2 for example, proceed as follows: perform exercise ‘k’ 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 toexercise B’ 2. If you see exercise ‘AI’ on line, exercise ‘A2'on line 2, then exercise‘ on ine 3, proceeds follows: ~ perform set for exercise “AT” immediately move onto exercise A?” (unlessexercise AI’ happens to havea prescribed rest period (rare)) rest for the prescribed duration (for exercise ‘A2') following thecompletion of the set = repeat this back and forth process until all sets have been completed move onto exercise'B’“ TT NATURAL PRINTABLE WORKOUT SHEETS REST PERIOD BETWEEN EXERCISES: unless specifically instructed otherwise, rest forthe same duration you rested between sets of the exercise just completed UNILATERAL MOVEMENTS: whenanexerciseis to be performed one sideat a time (think lunges’ for examale), 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 /whenno particular’ free to choose as per your preference (alm touse a variety of angles over time). ine or decline bench angle is specified, feel INTENTION: apply intention to all appropriate exercises regardless of whetherit's stated in the workout sheets or not; leam to makeusingintentiona habit! The videos all describe intention perfectly.“ TT NATURAL PRINTABLE WORKOUT SHEETS ABS / CALVES ‘The beloware optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end of the appropriate prescribed workout. or, so desired, performin 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: = choose3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure s 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) = takeno more than 15 seconds rest if ever / whenever needed = Ifyou complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance / weight next timeout * suggestions for exercises can be found in the ‘exercise library’ document if unsure.“ TT NATURAL PRINTABLE WORKOUT SHEETS CALVES: Alternate between the 2 calf workouts below (dictated as ‘calves I’ and ‘calves 2'on the calendar): Workout |: perform the below routine with a straight-leg calfexercise Workout 2: perform the below routine witha bent-knee calf exercise * suggestions for exercises canbe found in the ‘exercise library’ document if unsure. Routine: - seta) and simply aim to performas many reps as possible in 10 minutes = usea 4-0-1-0 tempo ~ trytominimize any rest throughout (zero ideally) = aimtto increase the weight by 5% used each week if appropriateWi 1} NATURAL 7 PRINTABLE WORKOUT SHEETS CARDIO Recommended (for all phases besides phase 6, the ‘overreaching’ phase): ~_ 1xHITT (High Intensity Interval Training) session per week (for the progression see the table below) = Ixsteady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session, (* theabove frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. Iffatlossis your predominant goal, start hereand 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 performedin phase 6.) ‘Aim to perform the cardio onnon-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow aminimumof 4 hoursapart f possible with the cardio coming laterin the day with respect to the weight training). You may also perform thesessions on scheduled ‘off days, or, if you'reunder 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). Ifyou are in the ‘over 12% group formales/2 0% for females, do NOT take the carbs, the BCAA's wil suffice. HITT“ TT NATURAL PRINTABLE WORKOUT SHEETS ready 100% forthewarkintenals | 4x\Ssecondmaxettort | SxISsecondmaxetfot | 4x1Ssecondmaxetfat | 6x1Ssecond maxetfert | 5x20second maxetfort stow paceforthe rest'intervals | weh2minutesrestin | with2minstesrestin | with 90 sccondrestin | wth90 seconds estin | wth9Osoondsrostin between ‘between between between between Notes regarding the HIIT session: = the goal of the sessionistoachieveas much lactic acid accumulation as possible via maintaining continuous tension during the intervals; keep thisin mind and really push your limits! During the ‘rest’ period, maintain slow enough pace toallow your heart- rate to come down, thoughkeep 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, performusing 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, hitand maintain the desired 100% intensity during those intervals!). Itis NOT advisable to sprint on a treadmill while using theHIIT protocol prescribed for this program.“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 1 - WORKOUT 1: cHestT / FRONT DELTS / BICEPS DURATION. 46 MINS: coed cco SET / WEIGHT/ REPS FI Fat Garbel Bench Press (shoulder width-gip) 4 10 4010 | doses 7 NOS ERR Fat Garbel Bench Press (4* weer than shoulder wicth) 4 | gay | 4040 | somes Fal 30° cline Dumbbell Fijes (max scapularetraction over ee 4 6 4010 | 40sec Fo Cable cicssovas (slightly below shoulder rghit) 3 6 +010 Pr Push Ups 3 a 010 Be on CableFront Raises 3 2 4010 | doses FEI Prone 50 nce Rovrso-Grip Barba Front Raises 4 2 2 Prone 459 Barbell Spier Cuts 4 a «010 | doses:mia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 1 - WORKOUT 2: BACK / REAR DELTS / TRICEPS SET / WEIGHT/ REPS Sented Cable Rows Bali (shoulder width grio,cullto belly button) S ° . wor | ses Br 2b ove cuando) « | wore | doses Nel (Ashi) Pups a [| | tts, | coro | coms FA cc Gin AldomewansSibacoradieanfecocre| | yp voi | wun rer) EM osrtuntoalacatie teal taneous) | 2 | | = | +010 | Ames BA 222 Gi Teen Phd (elton bens) a) oe | ee | mone IpngSabal cp Sco >) yoo | ome (shoulder width gp albowsin) *2 secondisomtricholdseadhrep, ps Sparialsat the end ofeach set ‘+ NOS-X (astset only), plusonly change Durrbball (welght-cablestays consistent)“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 1 - WORKOUT QUADS / HAMS DURATION: 45 MINS SET / WEIGHT/ REPS 5-7second PMB (22 ecersons 3 1 cond | G-0(57) | doses One LeglegPress-feethish bil (OF Drop Box Lungew/hLow abl resistance) 3 a S010 | AOses [ORM Sorbet Bock Saunts 4 | mio. 4040 | 40ses +nos: DI 23 Press (fect ow) 3 0 aS) | 4040. | Boss FN seated Leg Cus 3 2 e010 | oss [ii yreLegCut-Boay Branded 3 7 = [403@;0 | aos *2 second pause at 308 onthe concentic- rte withthe harttines/, pausefor seconds at 302nthe way up, then frishtheren.Wi 1} NATURAL 7 PRINTABLE WORKOUT SHEETS PHASE 1- WORKOUT 4: aicers / CHEST / SIDE DELTS + FRONT DELTS DURATION: 411 MINS: [ote af ar se oe) Be gor PM extetrechecuts a] 7 |e | 4005 o ee 3] 7 | mes | oro | ase Temi bere Ts ro0 eledanbbaPss Le e010 | ams oe | ream | om | come Be °riredunbit alas a eoi0 POM scours rtm ae arn _| ams“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 1 - WORKOUT 5: tricers / BACK DURATION. 42 MINS Eicrers SET / WEIGHT/ REPS * 40 (this PAI Oecine (sight) Barbell THcep Extensions 3 7 «010 7 2 ne sions . 40th FAM 52 nce Barbe Tcop Ext 3 7 «010 ‘i Standing Overhead Barbell Tceo Extensions (el: + a eg Sorc 3 7 401 | a0: EMM Osodifs (oent-knee) 3 | ma 4010 | doses [oi Wie Grp Pul-Ups 3 10 eno | doses DP one Arm Dumibel Rows 6 |neamK21 wor | oss *amto use the same welght foreach exercise of thetri-set“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 1- WORKOUT 6: HamsTRincs / QUADS DURATION: 45 MINS Etec Va Bayh Lcd REPS PA yneteg Cuts (ody extended) 7 o 4010 | doses FoI ourrobeu sauats-cumsbelssightynfortotkrees «| ae #010 Eo Durrbbel Savats-cumbbel'sbesehins + [anew «oro | woses c rs «| iene «010 | doses To sit Legdesaits 3 a ~o10 BB sico-Unswith Low cable Resistance 52 Uosyith ow bl 3 a «010 | cosasmia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 2 - WORKOUT 1: cHeST / FRONT + SIDE DELTS / BICEPS Eicrers 302 ndineDurrbball Press Oss SET / WEIGHT/ REPS “sais cnet vo | cagmas | coro | ome Fatumbbel a [reste oro eater (ashen hoor ft ofthis 6 sor | oss tester) Poxcend Foor yngie Font Ras ~ | 2 won abe ates i yore | wae Batl Prd cul 0 ovo | doses“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 2 - WORKOUT 2: Sack / REAR DELTS / TRICEPS DURATION. 40 MINS Eicrers SET / WEIGHT/ REPS Wice-Gri (Assisted) Pul-Ups + NOS (last Ball (weit ifnecessary) : s set) sy | o= EI Reverse Gin Barbell Rows (outwardintertion) 4 a 4010 | Moses FO actinoFows (deally harman) 4 2 O10 lo able Lateral Rises *WOpartals secs [eM bert Over Cable Lateral ei 4 10 (parse | goo | 40 DI Desdits (bent-knee) 4 | men 4010 | sOses (yingBarball Tien Extensions 3 5 40 [Overhead Rope Extensions 3 10 «oro | «sxe © OPTIONAL ABS / CORE“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 2 - WORKOUT 3: guans / HAMS: DURATION: 41 MINS: renee SET/WEKGHT/ REPS I ssietscksats se 040 | Ose Fi secsccaturttet Saas s |e 020 | woses Fag rte Atenatre Wake Lines 2/0 oro | doe BW vineegcut-8oy eed s [oe wox0 o s | 0 | mime [coro | coms“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 2 - WORKOUT 4: sicers / CHEST / DELTS DURATION. 40 MINS pee Pen FAW capper emote) 3 fos | gs | azo Fe Pcie seet abr tras) aie + | fore | was SI (arr vranganfetcncortacton) «|e sor0 1 vereDanbintpess «|e | ape | cove | aoa Pg cecsscaunmetctnetns = | 5 |g voro | was Do Sissel otto Pes 2 [os ‘ovo Seated Duel Literal aes 2 [2 | ‘pitas | coro | aoses “*bottomfalt eps only (allsets) + NOS-X (astset only)mia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 2 - WORKOUT 5: triceps / BACK Eicrers SET / WEIGHT/ REPS CableCrossTcepExtension with elbows retracted 5 «01 | sos (strit/no cheating) BBE Sta. Gin Pulldown Vertcal 8 “010 (outwardintantionon the ecentric) Neutral-Grp Pulldowns- 45° Leanbback 2 “01 (outward intention onecentric) Pay Ovethand Tice Cable Pressdowns 10 vnosx | 4010 | B0se (lastset) [ORM Desai (bent-knee) THAD 4010 | doses MactineRows a 2eeord | e012 isometric ‘ToFoiie aor | dome BA © ciyocieht Perle orDips-FeetinFront Ba (sient forwardiean)“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 2 - WORKOUT 6: HAMSTRINGS / QUADS Eicrers a SET / WEIGHT/ REPS iute-Ham Raisesor Lying Leg Curlswithbody oe 4 2 eon | doses One Leseed ee Press Ba (‘oothich wih downwardirtention) 3 a wore | oss TOR cz ress- Feet Wide (inwardintenton) 4 5 4010 “+ NOS-x DM eck squats 2 a | GMS | e010 | sss FE St20-Ups (5 onore sie, then thecther,norest) 3 5 aor | cosemia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 3 - WORKOUT EXERC CHEST / BACK / DELTS SET / WEIGHT/ REPS 40 (this PARR at SarbellPess (wh orangetiancs) 6 6 3010 7 EVIE ert Barbell Rows wth outwardintetion 6 a 4010 | doses Sparta EAM incineDumbbalPress 4 | ame] oe FA S22ted Cable Rowssiting on" elevation (outward Sparta ed tention) 7 8 | Caltsersy | 02 | Moses [OM Standing Oumtbal Ovetvaad Prass(power) 4 8 + e010 Two Arm Dumbbell ons 4 8 4010 | ose POP eects (ent-knee) 7 7 aor | dome “*choosestance/@xeation whic affordsyou therncst power Ifthe entalsa sight backward lean crotharw/éa,on ths ccrasion Ws acceptable“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 3 - WORKOUT 2: ouans / HAMS EXERC Cam cad PR 22rbel Front Scunts 6 6 oy 2rins ERM 2g Press (fect ow) 4 8 * e010 | oss Fea Stematinglunges-lean foward atthe io ” secs a Semaine lunge 3 10 ear | ao: DIM seF-texbesains 3 a wor | “oss ‘following thefinal rep ofeachset, perfoum10 partials at topof themavernent (lok the safety racks) “+1125 (half epsat thebottomy): come down, come half way backup back down then backtothetep (this constitutes Yr in total)mia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 3 - WORKOUT 3: side bets / ARMS. EXERC SET / WEIGHT/ REPS PIM Seated Durbbel Lateral Raises 4010 Pe catitatoanazs 8 ow | some . en © | Saeed | core | wus PAR Ace rovaton Sacratin reacercat 2econd (no shoulder rotation) ° tsometic abit = TOM sarang cartes a Zoro POM vineBabel Tien Exesiow 0 401 | ams BA vcineTeodos | PES | oromia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 3 - WORKOUT 4: cHest / DELTS / BACK EXERC Cam cad PA £52 cline Dumbbell Press 4 6 4010 | doses DMM Fat Garbelbencn Pres 4 @ «010 | oss. @ icine Had secs A 30° incline urbball yes 3 eo | (Reh | sor | ao [oI Seated Dumboel Overhead Press 3 2 sor Bent Over Dural Lateral Raises 3 2 + e010 | ose Reverse Grip PullUps (with orange band) 4 8 e010 | sos Bent Barbell Rows 6 8 “010 Deadlies (bent-knee) 6 8 «or | doses "folowing the final rep ofeach set, perm one crop set with a20% decrease in weighting for5-8 repsmia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 3 - WORKOUT 5: Hams / QUADS ao SET / WEIGHT REPS IAD yveicecns ores) 6 [mts] coro | cases Ba ees Fettaron fetandinesstacting a e010 PMs ras Fes 3 wor0 | wae Wie StS 3 e010 | ae vested Dunbbelauats Toqtiss bai (DE'sbesicehins) 5B 4010 ‘conect) PMD Siebel Deo Tes Bets a eer | sesmia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 4 - WORKOUT 1: cHest / SIDE DELTS EXERC Cam cad 302incine Dural Press 5 6 3010 | 2mine [602ncineDurbballPres 3 10 3010 | ese Incine Barbell Bench Press with invardintenton 3 8 4010 | cose PyoPushups-3 sets narow,3sets wide 3 a wor | cose 2 nce Scene Oe Am Durell 3 2 wow | come NOS Seated Two-AemDurbball Lateral Rises 3 a 4010 | doses (last set)“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 4 - WORKOUT 2: Back / HAMS. DURATION. 46 MINS: Eicrers a SET / WEIGHT/ REPS a See 6 10 3010 | Adee EM one Arm Dumbell Rows 3 6 3010 | Msxs [ORR iocine Prove Two-Arm Dumbbell Rows Had ins I cine Pre Two-Arm Dumbell 4 eo | jgOSe | 3008 2 “1D partials BIB vineLegCurt (body extended) 6 6 | GRRE] s010 [5M caditts (bent Anee) 5 5 e010 | 40sesmia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 4 - WORKOUT 3: Eicrers QUADS SET / WEIGHT/ REPS FD rset Font Sut -Hel Eee rr 010 | 80se0 Bourne sit 00s beans) «| | MSR [2010 | ame BI 3 oaran si Sasi tot on ab ack Tsar BEIM foot onbench) 4 a ant 4e10 final set = n08 > 2 |e | Qf | oro | cose| 1} NATURAL PRINTABLE WORKOUT SHEETS PHASE 4 - WORKOUT 4: souat / BENCH / DEADLIFT DURATION: 40 MINS fare Ee u SI SET / WEIGHT/ REPS FO etka 6 asaene 4040 | rim BI crete etn ange in « | Bae zoe | come A= s | 3 3030 | waemia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 4 - WORKOUT 5: arms / SIDE DELTS EXERC Cam cad 40(60 PW Standre Barbeltcuts 4 8 4010 | aftertnal sat) Reverse- Gi DB Freacher Guts (crorated) 10 +010 Barbell PrencherCuls 2 woo | doses A “NOS [A icine Durnbbetcuts 2 e | GaSe | arz | doses NOS DE TicepPresscowns 3 5 | aeaiSay | 4000 | Aosecs Parallel Bar Ticap Dips OR MactineDips . (vertical trsc) 3 5 foro ePakStip Seated Dumbbell Lateral Raises 2 to | Setstboth | 3011 | OSes sets) *thisisconedt. extaset“ TT NATURAL PRINTABLE WORKOUT SHEETS PHASE 5 - WORKOUT 1: cues / sack DURATION. 46 MINS Erore Coan PAW 5c cabettonr rs «| os aura | itis Po Wie Grol Us z | 6 re a 3 | 0 060 Reverse Gi PullUns with Zoran bands for TNO EMM NOS >| wo | 2 | cor | omeNATURAL PRINTABLE WORKOUT SHEETS PHASE 5 - WORKOUT 2: ouans / BICEPS DURATION: 46 MINS: Eicrerd Car cum cd PR =z Press (fet ow) 2 a | +cs6sets | sor0 | aos EM ics Exorcions 2 8 | scsesets | 4010 | aos Reverse Lunges (OB'sbesid hips) aoatter BEIM (allonesio,tenthecthes) 3 5 040 | astsot DY sarbel PreacherCuts 3 8 e010 | Was FE Seated Dumbbel Curls 3 5 2010 | doses - ~ +nOSX [AIM Seote ncine Cable Curis 2 5 | query | 4040 | ses * Consume PWOcatbs amincs 5-10 grams of CAN ard 30-60 games of carte depandrg on your DSR oe ees lean bxdywalght (usirg a 20Ib- 2400 scale, beforathen commencing with with te can, H yasare ia the ove 12% for males/20%6 fer ferales, NOT take the carbs, the CA'smia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 5 - WORKOUT 3: HAMS / DELTS / TRICEPS EXERC Cam cad Weighted Gite Ham Raises Bal (sauceang a4" bal betweenkness) 3 e woo | mses Single Leelying Leg Cris “WO partials a (2-2°tallbotweenknoss) 3 6 fatsosy | Ore | Oe Sti LeeGo0d Momines + NOS secs (toeseleveted) 2 7 | taste) | OO | Seated Dumbbell Lateral Raises 3 6 O10 Standing CabieLateral Raises 3 5 ooo | doses FoI Seated Dumbbel Overhead Press| 3 8 «oro | ose EAM (vnc Barbell Ticap Extensions 3 wor | wees [ORM Overhead Rope Btersions 3 5 a1 Close Gr Pushurs | 3 a wor | ossmia0 NATURAL PRINTABLE WORKOUT SHEETS PHASE 5 - WORKOUT 3: HAMS / DELTS / TRICEPS EXERC Cam cad Weighted Gite Ham Raises Bal (sauceang a4" bal betweenkness) 3 e woo | mses Single Leelying Leg Cris “WO partials a (2-2°tallbotweenknoss) 3 6 fatsosy | Ore | Oe Sti LeeGo0d Momines + NOS secs (toeseleveted) 2 7 | taste) | OO | Seated Dumbbell Lateral Raises 3 6 O10 Standing CabieLateral Raises 3 5 ooo | doses FoI Seated Dumbbel Overhead Press| 3 8 «oro | ose EAM (vnc Barbell Ticap Extensions 3 wor | wees [ORM Overhead Rope Btersions 3 5 a1 Close Gr Pushurs | 3 a wor | ossmia0 NATURAL PRINTABLE WORKOUT SHEETS ‘+ PAYCLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOTEXCEED THEMIII*** PHASE 6 - WORKOUT 1: cHest / 0FLTS / TRICEPS pres Preeues : N05 oe FR Fo cutne es 6 | tts, | soto | ao EW icincoortbal es 0 710 | was FA cinowarat sens | abs, | ovo | come +105 > ns wo | aoe | soto | woe FN 75 ci Stange awl aes ® woo | was | an BA oer ve Cate ate es 5 | atts, | eor0 | wom FE svn Sine oaimeup Rota a ow | wae FN ise Gin Bench ress wth Red Baes @ con | Ws ro ———en a | eX | oro | soma“ TT NATURAL PRINTABLE WORKOUT SHEETS ‘*** ALL ‘A.M’ WORKOUTS THIS PHASE AREINTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ‘ON THEHEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) "** PHASE 56 - WORKOUT 2 (AM): sack / sicers DURATION: 5 MINS Erect EST ais FAM sarcteasitstbent nee) o | mae ovo | amns Revers-Gep Pulls with? 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