MI40-X - Workout Sheets - 1. 'Natural' (Beginner)

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BEN PAKULSKI PRESENTS…

NATURAL

PRINTABLE WORKOUT

SHEETS

JosÃ© RincÃ³n Issued: 2014-11-19

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NATURAL

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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CALENDAR

PHASES

_{(E.G MON)}

DAY 1

_{(E.G TUE)}

DAY 2

_{(E.G WED}

DAY 3

DAY 4

(E.G

THUR)

DAY 5

(E.G FRI)

(E.G SAT)

DAY 6

(E.G SUN)

DAY 7

COMMENTS

PHASE 1

Chest Front Delts Biceps Back Rear Delts Triceps (Abs/Core) Quads Hams (Calves 1) Biceps Chest Side Delts Front Delts Triceps Back (Abs/Core) Hams Quads (Calves 2) OFF (extreme high kcal day)

The idea is to train most body parts TWICE per week; once heavy with the intent of mechanical

damage & high neurological stress, the 2nd workout will be focused on maximizing cell

swelling & hyperemia

PHASE 2

Chest Front Delts Side Delts Biceps Back Rear Delts Triceps (Abs/Core) Quads Hams (Calves 1) Biceps Chest Delts Side Delts Triceps Back (Abs/Core) Hams Quads (Calves 2) OFF (extreme high kcal day) As Above

PHASE 3

OFF (mod-erate kcals (mod/low carb)) Chest Delts Back (Abs/Core) Quads Hams (Calves 1) Side Delts Arms (Abs/Core) Chest Delts Rear Delts Back Hams Quads (Calves 2)

OFF Power / Hypertrophy Phase

PHASE 4

Chest

Side Delts HamsBack (Abs/Core)

Quads

(Calves 1) OFF SquatBench Deadlift (Abs/Core)

Arms Side Delts (Calves 2)

OFF Strength / High Threshold Training

PHASES

5 & 6

Chest Back (Abs/Core) Quads Biceps (Calves 2) + HIIT Hams Side Delts Delts Triceps (Calves 1) OFF PHASE 6 Chest Delts Triceps (Abs/Core) (am + pm) Back Biceps (am + pm) Quads Hams (Calves 2)

Phase 5: Deload Phase (4 days)

Back Chest Arms (Abs/Core) Quads Hams (Calves 1) (am + pm) Hams,Back Side Delts Rear Delts Chest Arms (Abs/Core) Quads Hams (Calves 2) -

-Phase 6: Overreach / Hypertrophy (8 days)

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TERMINOLOGY

Reps:

the number of times you raise and lower the resistance / weight

Sets:

the number of times you repeat the prescribed number of reps

Tempo:

the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts:

1. the ‘eccentric’ (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g.,

lowering the weight when performing a bench press

2. the ‘concentric’ (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of

resistance e.g., 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 top and bottom of a bench press

A tempo of ‘4-3-2-1’ for example would specify:

1. perform a 4 second eccentric

2. rest for 3 seconds following the eccentric

3. perform a 2 second concentric

4. rest for 1 second following the concentric

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Isometric hold:

For the purposes of this program, an isometric hold is employed following the concentric

portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as

possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which

the resistance is 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.

1 1/2’s:

If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followed

by a 1/2 rep in the strongest half of the range (typically following the eccentric). To elaborate: 1) begin

with the working muscle fully stretched / lengthened, the antagonist fully contracted 2) initiating

from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum

peak contraction at the opposite extreme 3) while still contracting throughout, perform the eccentric

to return to the beginning fully lengthened position 4) from here begin a further concentric however

this time only come to the half way point before returning once more to the start position. Using

barbell bicep curls for example - raise the weight, lower, bring up half way (to 90º of elbow flexion),

then lower; this = 1 rep 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

in load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the end of the final

full rep of the final set, end with as many partial reps as possible through to absolute failure. See the

videos if unsure.

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For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded

stretch following the last achievable rep of the working set and all 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 selectorized pin loading)

Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise.

Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to

rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process

until you reach the final / minimum weight plate of the stack!

Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal...

remember, only the strong survive!

CS-6 Sets

(Cell Swelling-6):

Typically using a compound movement, 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 ropping 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

these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the exercise. Note: the

goal between mini-sets is simply to gather your breath / energy and get back to it, this may be difficult

at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol

in your head as it may sound more complicated than it is; keep in mind the goal is to maximize cell

swelling and lactate build-up.

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Partials:

When directed to perform partial reps, upon reaching failure at the end of each set of the

prescribed exercise (unless directed otherwise) aim to perform the prescribed number of partial reps

by simply working within whatever range can still be achieved; do not slack off and swing the weights,

continue to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range

that you’re still able to achieve with good form.

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NOTES

How to Read

the Notations:

note that each exercise has been assigned a letter, or letter plus number combination, the

purpose of which is 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:

1. If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example,

proceed as follows:

- perform exercise ‘A’ 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 to exercise ‘B’

2. If you see exercise ‘A1’ on line 1, exercise ‘A2’ on line 2, then exercise ‘B’

on line 3, proceed as follows:

- perform set 1 for exercise ‘A1’

- immediately move on to exercise ‘A2’

(unless exercise ‘A1’ happens to have a prescribed rest period (rare))

- rest for the prescribed duration (for exercise ‘A2’) following the completion of the set

- repeat this back and forth process until all sets have been completed

- move onto exercise ‘B’

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Rest Period Between Exercises:

unless specifically instructed otherwise, rest for the same duration

you rested between sets of the exercise just completed.

Unilateral Movements:

when an exercise is to be performed one side at a time (think lunges’ for example),

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 / when no particular incline or decline bench angle is specified, feel

free to choose as per your preference (aim to use a variety of angles over time)

.

Intention:

apply intention to all appropriate exercises regardless of whether it’s stated in the workout sheets or not; learn to

make using intention a habit! The videos all describe intention perfectly.

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ABS / CALVES

The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end

of the appropriate prescribed workout, or, if so desired, perform in 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:

- choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is 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)

- take no more than 15 seconds rest if ever / whenever needed

- if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance /

weight next time out

* suggestions for exercises can be found in the ‘exercise library’ document if unsure.

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Calves:

Alternate between the 2 calf workouts below (dictated as ‘calves 1’ and ‘calves 2’ on the calendar):

Workout 1: perform the below routine with a straight-leg calf exercise

Workout 2: perform the below routine with a bent-knee calf exercise

* suggestions for exercises can be found in the ‘exercise library’ document if unsure.

Routine:

- set a timer and simply aim to perform as many reps as possible in 10 minutes

- use a 4-0-1-0 tempo

- try to minimize any rest throughout (zero ideally)

- aim to increase the weight by 5% used each week if appropriate

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CARDIO

Recommended (for all phases besides phase 6, the ‘overreaching’ phase):

- 1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below)

- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session.

(* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal,

start here and 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 performed in phase 6.)

Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow

a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also

perform the sessions on scheduled ‘off‘ days, or, if you’re under 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). If you are in the

over 12% group for males/20% for females, do NOT take the carbs, the BCAA’s will suffice.

HIIT

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PERCEIVED EFFORT

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

100% for the work intervals,

slow pace for the ‘rest’ intervals 4 x 15 second max effort with 2 minutes rest in between

5 x 15 second max effort with 2 minutes rest in

between

4 x 15 second max effort with 90 seconds rest in

between

Notes regarding the HIIT session:

- the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the

intervals; keep this in mind and really push your limits! During the ‘rest’ period, maintain a slow enough pace to allow your

heart-rate to come down, though keep 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, perform using 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, hit and maintain the desired 100% intensity during those

intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program.

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PHASE 1 - WORKOUT 1:

CHEST / FRONT DELTS / BICEPS DURATION: 46 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Flat Barbell Bench Press (shoulder-width-grip) 4 10 4-0-1-0 40 secs

B

Flat Barbell Bench Press (4" wider than shoulder width) 4 10 _{(last set)}+ NOS 4-0-1-0 40 secs

C

30º incline Dumbbell Flyes (max scapula retraction over _bench) 4 15 4-0-1-0 40 secs

D1

Cable Crossovers (slightly below shoulder height) 3 15 4-0-1-0

D2

Push Ups 3 21 4-0-1-0

D3

Low Cable Front Raises 3 12 4-0-1-0 40 secs

E1

Prone 45º Incline Reverse-Grip Barbell Front Raises 4 12 2-1-1-1

E2

Prone 45º Barbell Spider Curls 4 8 4-0-1-0 40 secs

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PHASE 1 - WORKOUT 2:

BACK / REAR DELTS / TRICEPS DURATION: 49 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Seated Cable Rows _{(shoulder width grip, pull to belly button)} 5 10 * 4-0-1-2 40 secs

B

Bent Barbell Rows (outward intention) 6 14,10,7 _7,10,14 4-0-1-0 40 secs

C

Neutral Grip (Assisted) Pull-Ups 3 10 _{(last set)}+ NOS 4-0-1-0 40 secs

D

Reverse-Grip Pulldowns with 45º backward lean (keep core _tight) 3 10 4-0-1-0 40 secs

E

Bent Dumbbell & Cable Lateral Raises (simultaneously) 3 10 ** 4-0-1-0 40 secs

F1

Reverse-Grip Tricep Pushdowns (elbows behind) 3 15 _isometric2 sec 4-0-1-2

F2

Lying Barbell Tricep Extensions _{(shoulder width grip - elbows in)} 3 7 4-0-1-0 40 secs * 2 second isometric holds each rep, plus 5 partials at the end of each set

** NOS-X (last set only), plus only change Dumbbell (weight-cable stays consistent) + Optional: abs / core

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PHASE 1 - WORKOUT 3:

QUADS / HAMS DURATION: 48 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Leg Extensions 3 7 5-7 second _isometric 4-0-1-(5-7) 40 secs

B

One-Leg Leg Press - feet high _{(OR Drop Box Lunge w/h Low Cable resistance)} 3 21 4-0-1-0 40 secs

C

Barbell Back Squats 4 21,14,10, 21 4-0-1-0 40 secs

D

Leg Press (feet low) 3 10 _{(last set)}+ NOS 4-0-1-0 80 secs

E

Seated Leg Curls 3 21 4-0-1-0 40 secs

F

Lying Leg Curl - Body Extended 3 7 * 4-0-1(2)-0 40 secs

* 2 second pause at 30º on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30º on the way up, then finish the rep. + Optional: calves

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PHASE 1 - WORKOUT 4:

BICEPS / CHEST / SIDE DELTS +

FRONT DELTS DURATION: 41 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Barbell Preacher Curls 3 7 _isometric5 sec 4-0-1-5

A2

Incline Dumbbell Curls 3 7 _{(last set)}+ NOS-X 4-0-1-0 40 secs

B1

Two-Arm High Cable Curls 4 15 4-0-1-0

B2

Incline Dumbbell Press 4 12 4-0-1-0 40 secs

C

Machine Chest Press (any) 4 12 _eccentric7 second 7-1-1-1 40 secs

D1

Prone 60º Incline Dumbbell Lateral Raises 3 12 4-0-1-0

D2

Seated Dumbbell Front Raises 3 12 2-1-1-1 40 secs

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PHASE 1 - WORKOUT 5:

TRICEPS / BACK DURATION: 42 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Decline (slight) Barbell Tricep Extensions 3 7 * 4-0-1-0 40 (this is _correct)

A2

45º Incline Barbell Tricep Extensions 3 7 * 4-0-1-0 40 (this is _correct)

A3

Standing Overhead Barbell Tricep Extensions (el-_{bows in)} 3 7 * 4-0-1-0 80 secs

B

Deadlifts (bent-knee) 3 7,14,21 4-0-1-0 40 secs

C

Wide-Grip Pull-Ups 3 10 4-2-1-0 40 secs

D

One-Arm Dumbbell Rows 6 7,14,21 7,14,21 4-0-1-0 40 secs

* aim to use the same weight for each exercise of the tri-set + Optional: abs / core

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PHASE 1 - WORKOUT 6:

HAMSTRINGS / QUADS DURATION: 43 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Lying Leg Curls (body extended) 7 7 4-0-1-0 40 secs

B1

Dumbbell Squats - dumbbell’s slightly in front of knees 4 7,7,14,14 4-0-1-0

B2

Dumbbell Squats - dumbbell’s beside hips 4 7,7,14,14 4-0-1-0 40 secs

C

Glute-Ham Raises 4 7,14,7,14 4-0-1-0 40 secs

D1

Stiff-Leg Deadlifts 3 21 4-0-1-0

D2

Step-Ups with Low Cable Resistance _{(one leg, then the other)} 3 21 4-0-1-0 80 secs + Optional: calves

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PHASE 2 - WORKOUT 1:

CHEST / FRONT + SIDE DELTS / BICEPS DURATION: 41 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

30º Incline Dumbbell Press 4 10 4-0-1-0 40 secs

B

45º Incline Dumbbell Press 4 10 + 5 partials _{(all sets)} 4-0-1-0 40 secs

C1

Flat Dumbbell Flys 3 8 + NOS-X (last _set) 4-0-1-0

C2

Cable Crossovers (cable height high, hands together in front of thighs

at the bottom) 3 15 4-0-1-0 40 secs

D1

Floor Lying Cable Front Raises 3 10 _isometric2 second 4-0-1-2

D2

Cable Lateral Raises 3 15 3-0-1-0 40 secs

E

Barbell Preacher Curls 6 10 4-0-1-0 40 secs

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PHASE 2 - WORKOUT 2:

BACK / REAR DELTS / TRICEPS DURATION: 40 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Wide-Grip (Assisted) Pull-Ups _{(weighted if necessary)} 4 8 + NOS-X (last _set) 4-0-1-0 40 secs

B

Reverse-Grip Barbell Rows (outward intention) 4 8 4-0-1-0 40 secs

C1

Machine Rows (ideally hammer) 4 12 4-0-1-0

C2

Bent Over Cable Lateral Raises 4 10 + 10 partials _{(all sets)} 4-0-1-0 40 secs

D

Deadlifts (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs

E1

Lying Barbell Tricep Extensions 3 15 4-0-1-0

E2

Overhead Rope Extensions 3 10 4-0-1-0 40 secs

+ Optional: abs / core

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PHASE 2 - WORKOUT 3:

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Barbell Back Squats 5 8 4-0-1-0 80 secs

B

Heels elevated Dumbbell Squats _{(DB’s in front of knees)} 5 12 6-0-2-0 40 secs

C

Dumbbell Alternating Walking Lunges _{(DB’s in front of knees)} 4 10 4-0-1-0 40 secs

D1

Lying Leg Curl - Body Extended 5 6 4-0-1-0

D2

Lying Leg Curl - Body Flexed 5 10 + 5 partials _{(all sets)} 4-0-1-0 40 secs + Optional: calves

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PHASE 2 - WORKOUT 4:

BICEPS / CHEST / DELTS DURATION: 40 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Reverse-Grip Pull-Ups (bicep-emphasis) 3 3 _eccentric10 sec 10-1-2-0

A2

Decline Dumbbell Press _{(hands 2” outside of elbows throughout)} 3 8 * 4-0-1-0 40 secs

B1

Incline Alternating DB Curls _{(non-working arm held in contraction)} 4 8 4-0-1-0

B2

45º Incline Dumbbell Press 4 8 + 5 partials _{(all sets)} 4-0-1-0 40 secs

C1

Alternating Concentration Curls _{(focus on max supination)} 4 8 4-0-1-0

C2

Cable Crossovers (cables highest setting, hands _{together in front of thighs at the bottom)} 3 15 4-0-1-0 40 secs

D1

Strict Seated Vertical Dumbbell Press _{(abs shortened)} 4 15 4-0-1-0

D2

Seated Dumbbell Lateral Raises 4 12 + 5 partials _{(all sets)} 4-0-1-0 40 secs * bottom half reps only (all sets) + NOS-X (last set only)

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PHASE 2 - WORKOUT 5:

TRICEPS / BACK DURATION: 43 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Cable Cross Tricep Extension with elbows retracted _{(strict/no cheating)} 5 15 4-0-1-0 40 secs

B1

Neutral-Grip Pulldowns - Vertical _{(outward intention on the eccentric)} 4 8 4-0-1-0

B2

Neutral-Grip Pulldowns - 45º Lean back _{(outward intention on eccentric)} 4 12 4-0-1-0

B3

Overhand Tricep Cable Pressdowns 4 10 _{(last set)}+ NOS-X 4-0-1-0 80 secs

C

Deadlifts (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs

D1

Machine Rows 4 8 _isometric2 second 4-0-1-2

D2

Bodyweight Parallel Bar Dips - Feet in Front _{(slight forward lean)} 4 To Failure 4-0-1-0 40 secs

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PHASE 2 - WORKOUT 6:

HAMSTRINGS / QUADS DURATION: 40 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Glute-Ham Raises or Lying Leg Curls with body _extended 4 12 4-0-1-1 40 secs

B

One-Legged Leg Press _{(foot high with downward intention)} 3 21 4-0-1-0 40 secs

C

Leg Press - Feet Wide (inward intention) 4 15 4-0-1-0

D

Hack Squats 2 8 _{(last set)}+ NOS-X 4-0-1-0 40 secs

E

Step-Ups (15 on one side, then the other, no rest) 3 15 4-0-1-0 40 secs + Optional: calves

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PHASE 3 - WORKOUT 1:

CHEST / BACK / DELTS DURATION: 45 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Flat Barbell Press (with orange bands) 6 6 3-0-1-0 40 (this is _correct)

A2

Bent Barbell Rows with outward intention 6 8 4-0-1-0 40 secs

B1

Incline Dumbbell Press 4 8 5 partials _{(all sets)} 4-1-1-1

B2

Seated Cable Rows sitting on 9” elevation (outward _intention) 4 8 5 partials _{(all sets)} 4-0-1-0 40 secs

C1

Standing Dumbbell Overhead Press (power) 4 8 * 4-0-1-0

C2

Two-Arm Dumbbell Rows 4 8 4-0-1-0 40 secs

D

Deadlifts (bent-knee) 7 7 4-0-1-0 40 secs

* choose stance / execution which affords you the most power! If this entails a slight backward lean or otherwise, on this occasion it’s acceptable + Optional: abs / core

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PHASE 3 - WORKOUT 2:

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Barbell Front Squats 6 6 4-1-1-1 2 mins

B

Leg Press (feet low) 4 8 * 4-0-1-0 40 secs

C

Alternating lunges - lean forward at the hip _{(glute emphasis)} 3 10 ** 4-0-1-0 40 secs

D

Stiff-Leg Deadlifts 3 21 4-0-1-0 40 secs

* following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks)

** 1 1/2’s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total) + Optional: calves

(28)

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PHASE 3 - WORKOUT 3:

SIDE DELTS / ARMS DURATION: 40 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Seated Dumbbell Lateral Raises 5 8 4-0-1-0

A2

Cable Lateral Raises 5 8 4-0-1-0 80 secs

B

Reverse-Grip Pull-Ups 4 6 6 second _eccentric 6-0-1-0 40 secs

C

1-Arm DB Pronation / Supination Preacher Curl _{(no shoulder rotation)} 4 6 _isometric2 second 4-1-1-2 40 secs

D1

Standing Barbell Curls 4 8 4-0-1-0

D2

Lying Barbell Tricep Extensions 4 8 4-0-1-0 40 secs

E

Machine Tricep Dips 1 10 BPak Strip _Set 4-0-1-0

(29)

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PHASE 3 - WORKOUT 4:

CHEST / DELTS / BACK DURATION: 43 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

B

Flat Barbell Bench Press 4 8 4-0-1-0 40 secs

C

30º Incline Dumbbell Flyes 3 8 _{(last set)}+ NOS-X 4-0-1-0 40 secs

D1

Seated Dumbbell Overhead Press 3 12 4-0-1-0

D2

Bent Over Dumbbell Lateral Raises 3 12 * 4-0-1-0 40 secs

E

Reverse Grip Pull Ups (with orange band) 4 8 4-0-1-0 40 secs

F1

Bent Barbell Rows 6 8 4-0-1-0

F2

* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps

(30)

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PHASE 3 - WORKOUT 5:

HAMS / QUADS DURATION: 47 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Lying Leg Curls (body extended) 6 6 + 10 partials _{(all sets)} 4-0-1-0 40 secs

B1

Leg Press - Feet Narrow (feet and knees touching) 4 8 4-0-1-0

B2

Leg Press - Feet Wide 4 8 4-0-1-0 80 secs

C

Wide-Stance Box Squats 8 8 4-0-1-0 40 secs

D1

Heels Elevated Dumbbell Squats _{(DB’s beside hips)} 4 15 4-0-1-0 40 (this is _correct)

D2

Stiff leg Dumbbell Deadlift - Toes Elevated 4 21 4-0-1-0 40 secs

+ Optional: calves

(31)

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PHASE 4 - WORKOUT 1:

CHEST / SIDE DELTS DURATION: 45 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

30º Incline Dumbbell Press 5 6 3-0-1-0 2 mins

B

C

Incline Barbell Bench Press with inward Intention 3 8 4-0-1-0 80 secs

D

Plyo Pushups - 3 sets narrow, 3 sets wide 3 21 4-0-1-0 40 secs

E

45º Incline Side Lying One-Arm Dumbbell Lateral _Raises 3 12 4-0-1-0 40 secs

F

Seated Two-Arm Dumbbell Lateral Raises 3 21 _{(last set)}+ NOS 4-0-1-0 40 secs

(32)

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PHASE 4 - WORKOUT 2:

BACK / HAMS DURATION: 48 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Bent Barbell Rows (outward intention) 6 10 3-0-1-0 80 secs

B

One-Arm Dumbbell Rows 3 6 3-0-1-0 40 secs

C

Incline Prone Two-Arm Dumbbell Rows 4 8 _{(last set)}+ NOS-X 3-0-1-1 2 mins

D

Lying Leg Curl (body extended) 6 6 + 10 partials _{(all sets)} 3-0-1-0

E

(33)

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PHASE 4 - WORKOUT 3:

QUADS DURATION: 49 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Barbell Front Squats - Heels Elevated 1-2” 4 8 4-0-1-0 80 secs

B

Dumbbell Squats (DB’s beside hips) 4 15 _{(last set)}+ NOS-X 3-0-1-0 2 mins

C

Bulgarian Split Squats - front foot on a 6” box (back _{foot on bench)} 4 21 no rest 4-0-1-0 2 mins after _{final set}

D

Leg Extensions 2 8 _{(last set)}+ NOS 4-0-1-0 40 secs

+ Optional: calves

(34)

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PHASE 4 - WORKOUT 4:

SQUAT / BENCH / DEADLIFT DURATION: 40 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Barbell Back Squats (yes, squats again!) 6 8,6,4,8,6,4 4-0-1-0 2 mins

B

Flat Barbell Bench Press with Orange bands 6 10,8,6_10,8,6 3-0-1-2 80 secs

C

Deadlifts (bent-knee) 5 7,7,14,_21,21 3-0-3-0 80 secs

(35)

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PHASE 4 - WORKOUT 5:

ARMS / SIDE DELTS DURATION: 43 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Standing Barbell Curls 4 8 4-0-1-0 after final 40 (80

set)

B1

Reverse-Grip DB Preacher Curls (pronated) 3 10 4-0-1-0

B2

C

Incline Dumbbell Curls 2 8 _{(both sets)}+ NOS-X 3-1-1-2 40 secs

D

Tricep Pressdowns 3 15 _{(last 2 sets)}+ NOS 4-0-1-0 40 secs

E1

Parallel Bar Tricep Dips OR Machine Dips _{(vertical torso)} 3 * 15 4-0-1-0

E2

Seated Dumbbell Lateral Raises 2 10 BPak Strip Sets(both

sets) 3-0-1-1 80 secs * this is correct, 1 extra set

+ Optional: calves

(36)

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PHASE 5 - WORKOUT 1:

CHEST / BACK DURATION: 46 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Flat Barbell Bench Press 4 6 4-1-1-0 40 (this is _correct)

A2

Wide-Grip Pull-Ups 4 6 4-1-1-0 40 secs

B1

Incline Dumbbell Flys 3 10 4-0-4-0

B2

Reverse-Grip Pull-Ups with 2 orange bands (for NOS-X: bodyweight, then 1 band, then 2 bands,

done) 3 10

+ NOS-X

(last set) 4-0-1-0 80 secs

C1

Incline Dumbbell Press 3 15 4-0-1-0

C2

Two-Arm Bent-Over Dumbbell Rows 3 10 4-0-1-0 80 secs

D1

Cable Crossovers - hands in front of chin 2 10 4-0-1-0

D2

Cable Crossovers - hands down to thighs _{(step forward)} 2 10 _{(last set)}+ NOS-X 4-0-1-0

D3

Machine Rows 2 10 _isometric3 second 4-0-1-3 80 secs

(37)

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PHASE 5 - WORKOUT 2:

QUADS / BICEPS DURATION: 48 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Leg Press (feet low) 2 8 + C-S6 Sets 4-0-1-0 80 secs

B

Leg Extensions 2 8 + C-S6 Sets 4-0-1-0 80 secs

C

Reverse Lunges (DB’s beside hips) _{(all one side, then the other)} 3 15 4-0-1-0 40 after _{last set}

D

E

Seated Dumbbell Curls 3 15 4-0-1-0 40 secs

F

Seated Incline Cable Curls 2 15 _{(both sets)}+ NOS-X 4-0-1-0 40 secs

* IMMEDIATELY POST WORKOUT

* Consume PWO carbs & aminos: 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 with the cardio. If you are in the over 12% for males/20% for females, do NOT take the carbs, the BCAA’s will suffice.

+ Optional: calves

(38)

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PHASE 5 - WORKOUT 3:

HAMS / DELTS / TRICEPS DURATION: 44 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Weighted Glute-Ham Raises _{(squeezing a 4" ball between knees)} 3 8 4-0-1-0 80 secs

B

Single-Leg Lying Leg Curls _{(2 - 3" ball between knees)} 3 6 + 10 partials _{(all sets)} 4-0-1-0 40 secs

C

Stiff-Leg Good Mornings _{(toes elevated)} 2 21 _{(last set)}+ NOS-X 4-0-1-0 80 secs

D1

Seated Dumbbell Lateral Raises 3 6 4-0-1-0

D2

Standing Cable Lateral Raises 3 15 4-0-1-0 40 secs

E

Seated Dumbbell Overhead Press 3 8 4-0-1-0 40 secs

F

Lying Barbell Tricep Extensions 3 21 4-0-1-0 40 secs

G1

Overhead Rope Extensions 3 15 4-0-1-0

G2

Close-Grip Pushups 3 21 4-0-1-0 40 secs

+ Optional: calves

(39)

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*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***

PHASE 6 - WORKOUT 1:

CHEST / DELTS / TRICEPS DURATION: 64 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Flat Dumbbell Press 4 6 _{(last set)}+ NOS 4-0-1-0 80 secs

B

C

Incline Barbell Bench Press 3 12 _{(last set)}+ NOS 4-0-1-0 80 secs

D

Flat Dumbbell Flys 3 10 _{(last set)}+ NOS-X 4-0-1-0 40 secs

E

75º Incline “Standing” Prone Lateral Raises 3 12 4-0-1-0 40 secs

F

Bent Over Cable Lateral Raises 3 15 _{(last set)}+ NOS 4-0-1-0 40 secs

G

60º Incline Supine (palms up) Front Raises 2 15 4-0-1-0 40 secs

H

Close-Grip Bench Press with Red Bands 4 12 4-0-1-1 40 secs

I

Overhead Rope Extensions 3 21 _{(last set)}+ NOS-X 4-0-1-0 40 secs + Optional: abs / core

(40)

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*** ALL ‘A.M’ WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) ***

PHASE 6 - WORKOUT 2 (AM):

BACK / BICEPS DURATION: 56 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Barbell Deadlifts (bent-knee) 6 21,14,7,_7,14,21 4-0-1-0 2 mins

B

Reverse-Grip Pull-Ups with 2 Orange Bands (for NOS-X: bodyweight, then 1 band, then 2 bands,

done)” 3 8

+ NOS-X

(last set) 3-0-1-0 2 mins

C

One-Arm Dumbbell Rows 3 12 _{(last set)}+ NOS-X 4-0-1-0 40 secs

D

Incline Dumbbell Curls 3 6 6 second _eccentric 6-0-1-0 80 secs

E

Standing BB Curls _{(drive elbows together + high into shoulder flexion)} 4 8 4-0-1-0 80 secs

(41)

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PHASE 6 - WORKOUT 2 (PM):

BACK / BICEPS DURATION: 56 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

60º Incline Supine Overhead Reverse-Grip Pulldowns 3 12 _{(last set)}+ NOS-X 3-0-1-0

A2

Seated Cable Rows 3 12 4-0-1-0

A3

Reverse-Grip Pulldowns 3 12 4-0-1-0

A4

Incline Prone Two-Arm Dumbbell Rows 3 8 _isometric6 second 4-0-1-6 80 secs

B

One-Arm Dumbbell Rows 3 12 _{(last set)}+ NOS-X 4-0-1-0 40 secs

C1

Two-Arm High Cable Curls 3 15 4-0-1-0

C2

Alternating Prone Spider Curls _{(alternate starting arm each set)} 3 12 _{(last set)}+ NOS 4-0-1-0

C3

Cable Curls facing away from apparatus 3 21 4-0-1-0 80 secs

(42)

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PHASE 6 - WORKOUT 3 (AM):

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Reverse Lunges (DB’s beside hips) _{(torso same angle as shin)} 3 15 4-0-1-0 0 (40 after _{final set)}

B

Barbell Back Squats 5 8 4-0-1-0 2 mins

C

Dumbbell Squats - Heels Elevated _{(DB’s beside hips)} 3 21 bottom half _{reps only} 4-0-1-0 40 secs

D

Single-Leg Deadlifts (all one side then the other) 3 21 4-0-1-0 0 (40 after _{final set)}

E

Barbell Stiff-Leg Deadlifts 3 15 4-0-1-0 40 secs

F

Leg Press (feet high, wide and externally rotated) 3 10 4-0-1-0 40 secs

(43)

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PHASE 6 - WORKOUT 3 (PM):

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Single-Leg Leg Press_{(foot high with downward intention)} 4 21 4-2-1-0 0 (2m after _{final set)}

B1

Barbell Front Squats 3 15 3-0-1-0

B2

Barbell Back Squats 3 10 4-0-1-0

B3

Leg Press - Feet High & Wide _{(glute / ham emphasis)} 3 15 4-0-1-0

B4

Lying Leg Curls - Body Extended 3 6 4-0-1-0

B5

Lying Leg Curls - Body Flexed 3 6 + 10 partials _{(all sets)} 4-0-1-0

B6

Dumbbell Alternating Walking Lunges _{(DB’s besides hips)} 3 15 4-0-1-0 3 mins + Optional: calves

(44)

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PHASE 6 - WORKOUT 4:

BACK / CHEST / ARMS DURATION: 71 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Reverse-Grip One-Arm DB Rows 5 10 4-0-1-0 40 (this is _correct

A2

Flat Dumbbell Press 5 12 4-1-1-1 40 secs

B1

Seated Cable Rows (shoulder-width grip) 3 10 Note the _tempo 5-0-2-4

B2

C1

Reverse-Grip Pulldowns _{(FULL retraction and depression)} 3 15 4-4-4-0

C2

Plyo Pushups 3 21 4-0-1-0 40 secs

D1

Rope Tricep Extensions _{(stand 2 feet back from cable apparatus)} 3 12 4-0-1-2

D2

Incline Dumbbell Curls 3 12 4-0-1-0 40 secs

E1

Standing Reverse-Grip BB Curls 3 12 _{(last set)}+ NOS 4-0-1-0

E2

Standing Barbell Curls 3 12 4-0-1-0 40 secs

(45)

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PHASE 6 - WORKOUT 5:

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Leg Press (feet low) 3 8 + C-S6 Sets 4-0-1-0 80 secs

B

Leg Extensions 3 8 + C-S6 Sets 4-0-1-0 80 secs

C

Lying Leg Curls (body extended) _{(perform do 2 warm-up sets)} 2 10 BPak Strip Sets(both

sets) 4-0-1-0 80 secs

D

Glute-Ham Raises 4 8 4-0-1-0 40 secs

+ Optional: calves

(46)

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PHASE 6 - WORKOUT 6 (AM):

HAMS / BACK / SIDE DELTS DURATION: 49 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Stiff-Leg Deadlifts 5 21 4-0-1-0 80 secs

B

C

Reverse-Grip (assisted) Pull-Ups 5 8 _{(last set)}+ NOS 4-0-1-0 80 secs

D

Seated Dumbbell Lateral Raises 5 8 _{(last set)}+ NOS 4-0-1-0 80 secs

(47)

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PHASE 6 - WORKOUT 6 (PM):

REAR DELTS / BACK / HAMS DURATION: 49 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Bent Over Dumbbell Lateral Raises 3 12 4-0-1-0 40 secs

B

Bent Over Cable Lateral Raises (chest up) 2 12 _{(last set)}+ NOS 4-0-1-0 40 secs

C

Reverse-Grip Pulldowns 3 10 4-2-1-0 40 secs

D

Standing Straight-Arm Cable Pullovers 3 21 4-0-1-0 40 secs

E

Bent-Over Barbell Rows 4 8 _{(last set)}+ NOS 4-0-1-0 40 secs

F1

Lying Leg Curls - Toes in 3 12 4-0-1-0

F2

Lying Leg Curls - Toes neutral 3 12 4-0-1-0

F3

Lying Leg Curls - Toes out 3 12 _{(last set)}+ NOS 4-0-1-0 80 secs

(48)

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PHASE 6 - WORKOUT 7:

CHEST / ARMS DURATION: 64 MINS

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Flat Barbell Bench Press with bands 3 12 _{(last set)}+ NOS 4-0-1-2 40 (80 after _{final set)}

B1

Incline Dumbbell Press 3 8 _{(last set)}+ NOS-X 4-0-1-0

B2

Cable Crossovers 3 8 4-0-1-0 40 secs

D1

Plyo Pushups 3 15 4-0-1-0 40 (this is _correct

D2

Pushups 3 15 4-0-1-0 40 secs

E

Machine Preacher Curls 3 12 _{(last set)}+ NOS 4-0-1-0 40 secs

F

Incline Dumbbell Curls 3 21 3-0-1-0 40 secs

G1

Standing Barbell Reverse Curls 3 10 4-0-1-0

G2

Standing Barbell Curls 3 10 4-0-1-0 40 secs

H

Reverse-Grip Tricep Pushdowns 4 8 _{(last set)}+ NOS-X 4-0-1-1 40 secs + Optional: abs / core

(49)

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PHASE 6 - WORKOUT 8:

EXERCISE

SETS

TARGET

_REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Lying Leg Curls (body extended) 5 8 4-0-1-0

A2

Barbell Back Squats 5 8 4-0-1-0

A3

Alternating Dumbbell Lunges 5 8 4-0-1-0

A4

Dumbbell Squats (DB’s beside hips) 5 21 4-0-1-0 2 mins

B1

Leg Press - Feet Narrow 4 8 4-0-1-0

B2

Leg Press - Feet Wide 4 8 4-0-1-0

B3

Leg Extensions 4 8 _isometric3 sec 4-0-1-3

B4

Stiff-Leg Deadlifts 4 15 4-0-1-0

B5

Seated Leg Curls 4 21 4-1-1-0 3 mins

+ Optional: calves END OF 40 DAYS