Print Able Work Out Sheets

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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

the MI40 Workout.

► Follow the training outline below. Three days on, 1 day off, 2 days on and 1

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

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

► 4010 tempo is prescribed to all exercises. This means 4 seconds for the

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

and application of NOS & Intentions .

► Warm up each bodypart thoroughly BEFORE commencing workouts. This time

is NOT included as part of your 40 minute ideal workout 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.

► 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

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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

30 seconds HIGH intensity (HIT)

30 seconds LOW intensity

Week 2

45 seconds HIGH intensity

45 seconds LOW intensity

Week 3

1 minute HIGH intensity

1 minute LOW intensity

Week 4

1 minute HIGH intensity

45 seconds LOW intensity

Week 5

1 minute HIGH intensity

30 seconds LOW intensity

Week 6

1 minute HIGH intensity

30 seconds LOW intensity

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Week one

Day 1

back

ExErcisE Work

sEts rEps rEst tEmpo

Straight Arm Pulldown 4 8 + NOS 40 sec 4010

Reverse Grip Pulldown 4 8 + NOS 40 sec 4010

Bent Barbell Row 4 8 + NOS 40 sec 4010

One-Arm Dumbbell 4 8 + NOS 40 sec 4010

Hyper Extensions - with bodyweight 4 8 + NOS 40 sec 4010

hamstrings

Lying Leg Curl in hip extension 4 8 — 4010

superset with Lying Leg Curl (hip up) 4 8 + NOS 40 sec 4010

Stiff Leg Deadlift* 4 8 + NOS 40 sec 4010

*Note: “with intention”

Day 2

chest

Flat Barbell Press* (downward intention) 4 8 + NOS 40 sec 4010

45-Degree* Incline Dumbbell Press 4 8 + NOS 40 sec 4010

Flat Dumbbell “Press Fly” 4 8 + NOS 40 sec 4010

Machine Pec Fly 3 8 + NOS — 4010

superset with Pushups 3 Failure 40 sec 4010

bicePs

Machine Preacher 4 8 + NOS 40 sec 4010

Seated Dumbbell Curl 3 8 + NOS 40 sec 4010

(6)

Week one

Day 3

QUaDs

Leg Extension 4 8 + NOS 40 sec 4010

Hack Squat* (intention) 4 8 + NOS 40 sec 4010

Lunge 4 20 40 sec 4010

Leg Press* (intention) 4 20 40 sec 4010

caLves

Seated Calf Raise 3 *ALL 3

NOS 40 sec 4010

Standing Calf Raise 4 8 + NOS 40 sec 4010

Day 4 — off

Day 5

back

Wide Grip Assisted Pullup*

(downward intention) 6 8 + NOS 40 sec 4010

*Note: 2 second hold in contraction

Supported Machine Row*

Two-Arm Dumbbell Row* 4 8 + NOS 30 sec 4010

*Note: Supported **Hold for 2 seconds at top of rep.

Deadlift 3 8 + NOS 40 sec 4010

hamstrings

Seated Leg Curl 4 8 + NOS 40 sec 4010

Leg Press* (intention) 4 8 + NOS 40 sec 4010

*Note: Feet wide and high

(7)

Week one

Day 6

shoULDers

Seated Side Laterals 4 8 + NOS 40 sec 4010

Bent Over Lateral Raise 4 8 + NOS 40 sec 4010

Cable Side Lateral 4 12 30 sec 4010

Machine Shoulder Press 4 8 + NOS 40 sec 4010

tricePs

Triceps Cable Pushdown* 4 8 40 sec 4010

*Note: Elbows behind you

Lying Triceps Extension 4 8 + NOS 40 sec 4010

Seated Machine Dip 4 15 30 sec 4010

Two-Arm Cable Kickback 4 8 + NOS 40 sec 4010

(8)

Week tWo

Day 8

chest

Incline Barbell Press* (intention) 4 8 + NOS 40 sec 4010

*Note: “with inward intention”

Incline Machine Press* (intention) 4 8 + NOS 40 sec 4010

Flat Dumbbell Press 4 8 + NOS 40 sec 4010

Dip or Machine Dip* 4 Failure 40 sec 4010

*Note: Bodyweight to failure or 8 reps plus NOS on machine

bicePs

Two-Arm Cable Curls* 4 8 + NOS 40 sec 4010

*Note: facing away

Barbell Curl 4 8 + NOS 40 sec 4010

Incline Dumbbell Curl 4 8 + NOS 40 sec 4010

Day 9

back

Underhand Grip Cable Row 4 8 + NOS 40 sec 4010

One-Arm Dumbbell Row* 4 15 40 sec 4010

*Note: Alternating arms-no rest

Overhand Barbell Row 4 8 40 sec 4010

Assisted Wide Grip Pullups*

(downward intention) 4 8 + NOS — 4010

*Note: Gravitron

superset with Wide Grip Pulldowns*

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Week tWo

Day 9

hamstrings

Stiff Leg Deadlift 4 8 40 sec 4010

Seated Leg curl 4 15 40 sec 4010

Lying Leg Curl* 4 8 + NOS — 4010

*Note: In hip extension-butt down/knees up

*superset with Lying Leg Curl* 4 8 + NOS 40 sec 4010

*Note: Butt up

Day 10

QUaDs

Squat* (intention) 4 8 40 sec 4010

*Note: NO NOS

Walking Lunge 4 15/side 40 sec 4010

Leg Press* (intention) 4 8 — 4010

*superset with Leg Extension 4 8 40 sec 4010

caLves

45-Degree Leg Press Calf Raise 4 8 + NOS 40 sec 4010

Seated Calf Raise 4 8 + NOS 40 sec 4010

(10)

Week tWo

Day 12

chest

Incline Dumbbell Press 4 8 + NOS 40 sec 4010

Incline Dumbbell Fly 4 8 + NOS 30 sec 4010

Flat Barbell Press* (intention) 4 8 + NOS 40 sec 4010

*Note: With inward intention

Cable Crossover* 3 8 + NOS 40 sec 4010

*Note: Emphasis on Max Stretch

bicePs

Low Cable Curl-Reverse Grip 4 8 + NOS 40 sec 4010

Seated Dumbbell Curl 4 20 40 sec 4010

Day 13

shoULDers

Rear Delt Reverse Pec Fly 4 8 + NOS 40 sec 4010

Two-Arm Cable Rear Lateral 4 15 30 sec 4010

Seated Dumbbell Side Laterals 4 8 + NOS 40 sec 4010

Dumbbell Shoulder Press 4 20 40 sec 4010

tricePs — none this Week

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Week three

*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*

Day 15

QUaDs

Leg Extension 3 8 40 sec 4010

*Note: Feet Low

*Note: Feet High

Leg Extension 3 20 — 4010

superset w Walking Lunge 3 15/leg 40 sec 4010

caLves

Seated Calf Raise 4 8 40 sec 4010

Standing Calf 4 8 + ALL 4

NOS 40 sec 4010

Day 16

shoULDers

One-Arm Cable Side Laterals 4 10 40 sec 4010

Seated Side Laterals 4 20 40 sec 4010

Two-Arm Dumbbell Front Raise 4 10 40 sec 4010

Rear Delt Cable Fly 4 15 30 sec 4010

(12)

Week three

Day 16

tricePs

One-Arm Cable Pushdown* 4 10 40 sec 4010

*Note: Elbows back

Overhead Rope 4 20 40 sec 4010

Lying Tricep Press/Extension combo* 4 8 + NOS 40 sec 4010

*Note: See Exercise Descriptions

Day 17

back

Underhand Seated Cable Row 4 10 — 4010

*superset with Reverse Grip Pulldown 4 10 40 sec 4010

Supported Bent Row 4 10 30 sec 4010

Machine Row* (downward intention) 4 20 40 sec 4010

hamstrings

Lying Leg Curl* 4 10 40 sec 4010

*Note: Hips down/extended

Stiff Leg Deadlift* 4 20 40 sec 4010

*Note: Light

(13)

Week three

Day 19

QUaDs

Squats* (intention) 4 20 40 sec 4010

Hack Squats* (intention) 4 8 + NOS 40 sec 4010

Lunge 4 20

each leg 40 sec 1010

Leg Extension 4 10 30 sec 4010

caLves

Seated Calf Raise 4 8 ALL

NOS 40 sec 4010

Standing Calf 4 8 + NOS 40 sec 4010

Day 20

chest

Incline Dumbbell Press 4 10 40 sec 4010

Incline Smith Machine or Hammer Strength*

(intention) 4 10 40 sec 4010

Flat Dumbbell Fly 4 10 30 sec 4010

Machine Press* (intention) 4 20 40 sec 4010

bicePs

Machine Preacher Curl 4 8 + NOS 40 sec 4010

One-Arm Dumbbell Preacher Curl 4 8 + NOS 40 sec 4010

Two-Arm High Cable Curl 4 20 40 sec 4010

(14)

Week foUr

Day 22

shoULDers

Bent Over Rear Dumbbell Laterals 4 8 + NOS 40 sec 4010

One-Arm Cable Side Laterals 4 12 40 sec 4010

*Note: Alternating-no rest

Two-Arm Dumbbell Front Raise 4 20 40 sec 4010

tricePs

Reverse Grip Cable Pushdown* 4 8 + NOS 40 sec 4010

*Note: Elbows behind you

Overhand Cable Pushdown* 4 12 30 sec 4010

*Note: Infront

Close Grip Bench Press 4 8 + NOS 40 sec 4010

Day 23

QUaDs

Leg Extension 4 8 + NOS — 4010

superset w Leg Press 4 8 + NOS 40 sec 4010

Bulgarian Split Squat 4 20 0 sec 4010

*Note: Alternating Legs-no rest

Hack squat* (intention) 4 8 + NOS 40 sec 4010

caLves

ExErcisE tri-sEt

Leg press Calf Press 4 8 + NOS 90 sec 4010

Seated Calf Raise 4 15 (slow) 90 sec 4010

Bodyweight Standing Calf Raise 4 40 90 sec 4010

(15)

Week foUr

Day 24

back

Straight Arm Pulldown 4 8 + NOS 40 sec 4010

One-Arm Dumbbell Row 4 8 + NOS 40 sec 4010

Underhand Seated Cable Row 4 8 + NOS 40 sec 4010

(downward intention) 4 20 40 sec 4010

hamstrings

One-Leg Press* (intention) 4 20 40 sec 4010

Lying Leg Curl 4 8 + NOS 40 sec 4010

Day 25 — off

Day 26

shoULDers

Seated Side Laterals 4 GIANT SET A 8 + NOS — 4010

Dumbbell Shoulder Press 4 GIANT SET A 8 + NOS — 4010

Two-Arm Dumbbell Front Raise 4 GIANT SET A 8 + NOS — 4010

Machine Shoulder Press 4 GIANT SET A 8 + NOS — 4010

Reverse Pec-Deck 4 GIANT SET A 20 3 min 4010

tricePs

ExErcisE Work sEts rEps rEst tEmpo

Overhead Tricep Rope Extension 4 15 30 sec 4010

Lying Barbell Tricep Extension 4 8 40 sec 4010

(16)

Week foUr

Day 27

chest

Flat Barbell Bench Press* (intention) 4 8 + NOS 40 sec 4010

Incline Dumbbell Press* (intention) 4 8 + NOS 40 sec 4010

Flat Dumbbell Press 4 15 30 sec 4010

Incline Fly 4 8 + NOS 40 sec 4010

bicePs

*Note: Facing away

Preacher Barbell Curl 4 8 + NOS 40 sec 4010

(17)

Week five

Day 29

back

Wide Grip Pulldown* (downward intention) 4 8 + NOS 40 sec 4010

*Note: 2 second hold at bottom

Reverse grip Seated Cable Row 4 8 + NOS 40 sec 4010

Bent Barbell row* 4 8 + NOS 40 sec 4010

*Note: Overhand grip

Hyper Extensions* 4 20 40 sec 4010

*Note: With bodyweight+25lbs

hamstrings

Lying Leg Curl in Hip Extension 4 8 — 4010

*superset with Lying Leg curl (hip up) 4 8 + NOS 40 sec 4010

Stiff Leg Deadlift* 4 20 40 sec 4010

Day 30

chest

Incline Barbell Press* (intention) 4 8 + NOS — 4010

60-degree* Incline Dumbbell Press 4 GIANT SET A 8 + NOS — 4010

Flat Dumbbell Fly 4 GIANT SET A 8 + NOS — 4010

Machine Pec Fly 4 GIANT SET A 10 — 4010

(18)

Week five

Day 30

bicePs

Machine Preacher 4 8 + NOS 40 sec 4010

Parallel Rope Cable Curl 3 8 + NOS 40 sec 4010

hamstrings

Lying Leg Curl in hip extension 4 8 — 4010

superset with Lying Leg Curl (hip up) 4 8 + NOS 40 sec 4010

Stiff Leg Deadlift* 4 8 + NOS 40 sec 4010

Day 31

QUaDs

Leg Extension 4 GIANT SET A 8 + NOS — 4010

Hack Squat* (intention) 4 GIANT SET A 8 — 4010

Barbell Alternate Lunge (weighted) 4 GIANT SET A 12/leg — 4010

Leg Press* (intention) 4 GIANT SET A 20 3 min 4010

Hack Squat (feet together)* (intention) 4 GIANT SET B 10 — 4010

Leg Press Feet Low* (intention) 4 GIANT SET B 10 — 4010

Leg Press Feet Wide* (intention) 4 GIANT SET B 10 — 4010

(19)

Week five

Day 31

caLves

Seated Calf Raise 3 *ALL 3

NOS 40 sec 4010

Day 32 — off

Day 33

back

Supported Machine Row 4 8 + NOS 40 sec 4010

Two-Arm Incline Dumbbell Row* 4 8 + NOS 40 sec 4010

*Note: Supported** Hold for 2 seconds at top of rep.

Deadlift 4 8 + NOS 40 sec 4010

hamstrings

ExErcisE tri-set

Leg Press (feet wide and high)* (intention) 4 8 40 sec 4010

(20)

Week five

Day 34

shoULDers

Bent Over Dumbbell Lateral raise 4 15 30 sec 4010

Cable Side Lateral 4 8 + NOS 40 sec 4010

Machine Shoulder Press 4 8 + NOS 40 sec 4010

tricePs

Triceps Cable Pushdown-elbows behind you 4 12 40 sec 4010

Lying Tricep Press/Extension combo* 4 8 + NOS 40 sec 4010

*Note: See Exercise Descriptions

Seated Machine Dip 4 8 + NOS 40 sec 4010

Two-Arm Cable Kickback 4 20 40 sec 4010

(21)

Week siX

Day 36

chest

Incline Barbell Press* (intention) 4 8 + NOS 40 sec 4010

Incline Machine press*

Flat Dumbbell “Press Fly” 4 8 + NOS 40 sec 4010

Dip or Machine Dip* 4 Failure 40 sec 4010

*Note: Bodyweight to failure or 8 reps plus NOS on machine

bicePs

ExErcisE tri-sEt

*Note: Facing away

Barbell Curl 4 8 40 sec 4010

Incline Dumbbell Curl 4 8 + NOS 40 sec 4010

Day 37

back

Underhand Grip seated Cable Row 4 8 + NOS 40 sec 4010

Overhand Barbell Row 4 12 30 sec 4010

Assisted Wide Grip Pullups “gravitron”*

(downward intention) 4 10 — 4010

superset with Wide Grip Pulldowns*

(22)

Week siX

Day 37

hamstrings

Seated Leg curl 4 8 + NOS 40 sec 4010

Lying Leg Curl* 3 8 + NOS — 4010

*Note: In hip extension-butt down/knees up

*superset with Lying leg curl (butt up) 3 8 + NOS 40 sec 4010

Day 38 — off

Day 39

QUaDs

Squat* (intention) 4 8 NO NOS 40 sec 4010

Walking Lunge 4 15/side 40 sec 4010

Leg press 4 8 — 4010

*superset with Leg Extension 4 8 40 sec 4010

caLves

Standing Calf Raise 4 8 40 sec 4010

45-degree Leg Press Calf Raise 4 8 + NOS 40 sec 4010

(23)

Week siX

Day 40

chest

45-Degree* Incline Dumbbell Press 4 8 + NOS 40 sec 4010

30-Degree* Incline Dumbbell Fly 4 8 + NOS 40 sec 4010

Flat Barbell Press* (intention) 4 15 40 sec 4010

*Note: With inward intention

Cable Crossover* 4 20 40 sec 4010

*Note: Emphasis on Max Stretch

bicePs

Low Cable Curl (Straight Bar) 4 8 + NOS 40 sec 4010

Seated Dumbbell Curl 4 20 40 sec 4010