Ben Pakulski presents…
The Done For You Workouts For Round Cut Delts
Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Pakulski Fitness International, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Pakulski Fitness International, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
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 an overhead 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 an overhead 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 an overhead 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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‘NOS’ Sets Perform 3 successive drop-sets following the completion of the final working set of an exercise (unless specifically otherwise); allow no more than 10 seconds rest between drops (ideally zero), plus decrease in load by approximately 20% each 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. E.g: Last set of exercise: 8 reps Drop 1 (after 10 sec max rest): 5-8 reps with 20% less weight Drop 2 (after 10 sec max rest): 5-8 reps with a further 20% decrease in weight Drop 3 (after 10 sec max rest): to failure with a further 20% decrease in weight.
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Notes * The Training Split / Schedule With this being a delt specialization program, I have written out detailed workouts for the delts, along with what I believe to be an optimal training split for them. Many of you will want to know how to add your other muscle-groups into the schedule, and so I’ve outlined a rough suggestion for their placement, along with how many sets I suggest you perform for each.
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 on how to proceed from exercise to exercise during the workout: 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’ (assuming no rest time is specified) • following completion of the set, rest for the prescribed duration for A2 • repeat until all prescribed sets and rest are complete.
Rest Period Between Exercises Unless specifically instructed otherwise, rest for the same duration as for the exercise you just completed.
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Unilateral Movements When an exercise is to be performed one side at a time, the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless specifically stated otherwise, take no rest between switching from one side to the other.
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Calendar Day 1 (e.g Mon)
Day 2 (e.g Tue)
Day 3 (e.g. Wed)
Day 4 (e.g Thur)
Phase 1
Lateral Delts / Back / Traps
Chest 15 sets Biceps 9 sets
Quads 14 sets Hams 14 sets
Phase 2
Hams 10 sets Quads 10 sets
GVT Delts / Back
-
Super SlowHigh Rep Rear Delts / Side Delts / Triceps Chest 19 sets Dumbbell Front Raises 4 sets
Quads 22 sets Hams 4 sets
Chest 12 sets Back 12 sets Light DB Lateral Raises 6 sets
Phase 3
Delts Giant Sets / Biceps
-
Day 5 (e.g Fri)
Day 6 (e.g Sat)
Day 7 (e.g Sun)
-
Deadlifts / Back / Multi-angular Delts
-
Hams 14 sets Biceps 10 sets
Heavy Delts / Triceps
-
Heavy Delts / Triceps
Back / Delts
-
* repeat x2 for a total of 6 weeks. ** Take 2 days off before repeating second time through.
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Phase 1 - Workout 1 Lateral Delts / Back / Traps Exercise
A B1 B2 B3
Standing Dumbbell Lateral Raises Bent Dumbell Lateral Raises Seated Dumbbell Lateral Raises Incline Dumbell Front Raises
Sets
Target Reps
4
*
Tempo
Rest (secs)
40
3-0-1-2
40 secs
3
20
4-0-1-0
-
3
20
4-0-1-0
-
3
20
4-0-1-0
40 secs
Weight / Reps
(2) Next Perform 17 sets of back exercises (3) End with 6 sets of shrug movements
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Phase 1 - Workout 4 Super Slow-High Rep Rear Delts / Side Delts / Triceps Exercise
A B1
Seated Dumbbell Lateral Raises Bent Over Cable Lateral Raises
Sets
Target Reps
6
Tempo
Rest (secs)
15
4-0-1-1
40 secs
3
30
4-0-1-0
-
4-0-1-0
30 secs
4-0-1-0
40 secs
B2
Cable Lateral Raises
3
30
C
Dumbbell Overhead Press
4
20
*
NOS (last set)
Weight / Reps
* End by performing 12 sets of tricep exercises
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Phase 1 - Workout 6 Deadlifts / Back/ Multi-Angular Delts Exercise
Sets
Target Reps
*
Tempo
Rest (secs)
Weight / Reps
(1) Begin with 5 sets of deadlifts (2) Perform 8 sets of back exercises A B
75° Prone Supported Dumbbell Lateral Raises 60° Side Lying (one arm) Lateral Dumbbell Raises
4
20
4
10
4-0-1-0
40 secs
No rest between arms
4-0-1-0
40 (after LAST set) 60 secs
C
Cable Lateral Raises
3
15
NOS (all sets)
4-0-1-0
D
Reverse Machine Flys / Reverse Pec Deck (for rear delts, NOT the back)
4
12
NOS (last set)
4-0-1-0
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Phase 2 - Workout 2 GVT Delts / Back Exercise
Sets
Target Reps
*
Tempo
Use whatever rest you need to complete the sets USING THE SAME WEIGHT
4-0-1-0
A
Seated Dumbbell Lateral Raises
12
12
B
Bent Over Dumbbell Lateral Raises
4
20
4-0-1-0
Rest (secs)
Weight / Reps
40 secs
* Finish with 12 sets of back exercises
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Phase 2 - Workout 6 Heavy Delts / Triceps Exercise
Sets
Target Reps
*
Tempo
Rest (secs)
A
Reverse Machine Flys / Reverse Pec Deck (for rear delts, NOT the back)
3
20
Warm-up
4-0-1-0
40 secs
B
Dumbbell Overhead Press
4
6
4-0-1-0
60 secs
C
Machine Shoulder Press (inward intent)
4
10
4-0-1-0
40 secs
D
Upright Rows
4
10
NOS (last set)
4-0-1-0
40 secs
E
Seated Dumbbell Lateral Raises
4
6
NOS (last set)
4-0-1-0
40 secs
Weight / Reps
* End with 11 sets of Tricep exercises
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Phase 3 - Workout 1 Delts Giant Sets / Biceps Exercise
A1 A2 A3 A4
Seated Dumbbell Lateral Raises Incline Dumbbell Front Raises Standing Dumbbell Lateral Raises (CHEAT reps!) Dumbbell Overhead Press
Sets
Target Reps
3
*
Tempo
Rest (secs)
10
4-0-1-0
-
3
10
4-0-1-0
-
3
10
4-0-cheat-0
-
3
10
4-0-1-0
-
Cheat the weight up
A5
Cable Lateral Raises
3
10
4-0-1-0
-
A6
Cable Upright Rows
3
10
4-0-1-0
-
A7
Machine Shoulder Press (super slow)
3
10
8-0-8-0
3 mins
Note the Tempo!
Weight / Reps
* End by performing 11 sets for Biceps
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Phase 3 - Workout 5 Heavy Delts / Triceps Exercise
A B1 B2
Seated Dumbbell Lateral Raises Standing Barbell Push Press Barbell Upright Rows
Sets
Target Reps
*
Tempo
Rest (secs)
8
8
NOS (last set)
4-0-1-0
40 secs
4
15
4-0-1-0
40 secs
4
15
4-0-1-0
40 secs
Weight / Reps
* Perform 12 sets of triceps exercises
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Phase 3 - Workout 6 Back / Delts Exercise
Sets
Target Reps
*
Tempo
Rest (secs)
Weight / Reps
* Begin by performing 19 sets of Back exercises A
B
C D
Bent Over Cable Lateral Raises Reverse Machine Flys / Reverse Pec Deck (for rear delts, NOT the back) Standing Cable Lateral Raises Standing Dumbbell Lateral Raises
4
15
4
10
3 3
The Done For You Workouts For Round Cut Delts
4-0-1-0
40 secs
4-0-1-0
40 secs
20
4-0-1-0
40 secs
30
4-0-1-0
60 secs
NOS (ALL sets)
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