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. www.BenPakulski.com
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Mass Prescription Printable Work Sheets
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 the Giant set is labeled as (A) this means that you are to do this group of
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Mass Prescription Printable Work Sheets 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
*Note: Gravitron Superset with Wide Grip Pulldowns* (downward intention)
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Mass Prescription Printable Work Sheets WEEK TWO Day 9
HAMSTRINGS
Exercise
Work
Reps
Rest
Tempo
8
40 sec
4010
Stiff Leg Deadlift
Sets 4
Seated Leg curl
4
15
40 sec
4010
Lying Leg Curl*
4
8 + NOS
—
4010
4
8 + NOS
40 sec
4010
Work
Reps
Rest
Tempo
8
40 sec
4010
*Note: In hip extension-butt down/knees up *Superset with Lying Leg Curl* *Note: Butt up
Day 10 QUADS
Exercise
Sets 4
Squat* (intention) *Note: NO NOS Hack Squat* (intention)
4
8 + NOS
40 sec
4010
Walking Lunge
4
15/side
40 sec
4010
Leg Press* (intention)
4
8
—
4010
*Superset with Leg Extension
4
8
40 sec
4010
Work
Calves
Exercise
Sets 4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
45-Degree Leg Press Calf Raise
4
8 + NOS
40 sec
4010
Seated Calf Raise
4
8 + NOS
40 sec
4010
Standing Calf Raise
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Day 11 — OFF
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Mass Prescription Printable Work Sheets WEEK TWO Day 12 CHEST
Exercise
Sets 4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Incline Dumbbell Fly
4
8 + NOS
30 sec
4010
Flat Barbell Press* (intention)
4
8 + NOS
40 sec
4010
3
8 + NOS
40 sec
4010
Work
Incline Dumbbell Press
Work
*Note: With inward intention Cable Crossover* *Note: Emphasis on Max Stretch Exercise
BICEPS
Sets 4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Low Cable Curl-Reverse Grip
4
8 + NOS
40 sec
4010
Seated Dumbbell Curl
4
20
40 sec
4010
Barbell Curl
Day 13
SHOULDERS
Exercise
Sets 4
Reps
Rest
Tempo
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
Work
Rear Delt Reverse Pec Fly
TRICEPS — none this week
Day 14 — OFF
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Mass Prescription Printable Work Sheets 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
Exercise
QUADS
Reps
Rest
Tempo
8
40 sec
4010
4
20
40 sec
4010
4
8
40 sec
4010
Leg Extension
3
20
—
4010
Superset w Walking Lunge
3
15/leg
40 sec
4010
Work
Reps
Rest
Tempo
8
40 sec
4010
8 + ALL 4 NOS
40 sec
4010
Reps
Rest
Tempo
10
40 sec
4010
Leg Extension
Work
Sets 3
Leg Press* (intention) *Note: Feet Low Leg Press* (intention) *Note: Feet High
Exercise Seated Calf Raise
Calves
Sets 4
Standing Calf
4
Day 16
Exercise One-Arm Cable Side Laterals
SHOULDERS
Work
Sets 4
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
Machine Shoulder Press
4
10
40 sec
4010
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Mass Prescription Printable Work Sheets WEEK THREE Day 16
TRICEPS
Exercise
Work
Sets 4
One-Arm Cable Pushdown*
Reps
Rest
Tempo
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
Work
Reps
Rest
Tempo
10
—
4010
*Note: See Exercise Descriptions
Day 17 BACK
Exercise
Sets 4
Underhand Seated Cable Row *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
Work
Reps
Rest
Tempo
10
40 sec
4010
4
20
40 sec
4010
4
8 + NOS
40 sec
4010
Exercise Lying Leg Curl*
HAMSTRINGS Sets 4
*Note: Hips down/extended Stiff Leg Deadlift* *Note: Light Seated Leg Curl
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Day 18 — OFF
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Mass Prescription Printable Work Sheets WEEK THREE Day 19 QUADS
Exercise
Work
Sets 4
Squats* (intention)
Reps
Rest
Tempo
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
Work
Reps
Rest
Tempo
8 ALL NOS
40 sec
4010
4
8 + NOS
40 sec
4010
Work
Reps
Rest
Tempo
10
40 sec
4010
CALVES
Exercise
Sets 4
Seated Calf Raise Standing Calf
Day 20 Chest
Exercise
Sets 4
Incline Dumbbell Press 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
Work
BICEPS
Exercise
Sets 4
Reps
Rest
Tempo
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
Machine Preacher Curl
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Day 21 — OFF
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Mass Prescription Printable Work Sheets WEEK FOUR Day 22
Exercise
SHOULDERS
Sets 4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Seated Side Laterals
4
8 + NOS
40 sec
4010
One-Arm Cable Side Laterals
4
12
40 sec
4010
4
20
40 sec
4010
Work
Work
Bent Over Rear Dumbbell Laterals
*Note: Alternating-no rest Two-Arm Dumbbell Front Raise Exercise
TRICEPS
Reverse Grip Cable Pushdown*
Sets 4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
4
12
30 sec
4010
4
8 + NOS
40 sec
4010
Work
*Note: Elbows behind you Overhand Cable Pushdown* *Note: Infront Close Grip Bench Press
