Mechanical Extended Tension - Week 1

Ben Pakulski Presents…

Mechanical Extended TENSION WEEK 1

www.mi40nation.com

1

M.E.T%Training

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.

www.mi40nation.com

2

M.E.T%Training

Schedule

Week 1

Day 1 (e.g; Mon)

Day 2 (e.g; Tue)

Day 3 (e.g; Wed)

Day 4 (e.g; Thur)

Day 5 (e.g; Fri)

Day 6 (e.g; Sat)

Day 7 (e.g; Sun)

Chest / Triceps

Hams / Calves

Back / Biceps

Deadlifts / Shoulders / Calves

Quads

Chest / Triceps

Off or Cardio

www.mi40nation.com

3

M.E.T%Training

Week 1 Day 1 - Chest, Triceps

Exercise

Approx. Workout Time: 42 mins

Sets

Target Reps

*

Tempo

Rest (secs)

A1

Decline Cable Flyes / Crossovers (hands to thighs at the bottom)

4

10-12

3-0-1-2

60

B1

Inc. DB Press-Flye

4

10

5-1-1-0

15

B2

Flat DB Chest Press*

4

10

4-0-1-0

15

B3

Dec. DB Press*

4

10

3-0-1-0

120

C1

Dual Rope Tricep Pushdowns / Pressdowns with Elbows Behind Body, Neutral-Grip

3

10

3-0-1-2

15

C2

Overhead Cable / Rope Extensions (facing away from apparatus)**

3

10

3-1-1-0

15

C3

Rope Tricep Pushdowns / Pressdowns, NeutralGrip**

3

10

3-0-1-0

120

Set / Weight / Reps

* Same weight as B1 ** Same weight as C1

www.mi40nation.com

4

M.E.T%Training

Week 1 Day 2 - Hams, Calves

Exercise

Approx. Workout Time: 44 mins

Sets

Target Reps

*

Tempo

Rest (secs)

A1

Single-Leg Standing Leg Curls

4

6-8

4-0-1-1

75

B1

Lying Leg Curls, Body Extended

3

8

3-0-1-1

15

B2

Lying Leg Curls, Body Flexed*

3

8

3-0-1-0

15

B3

Lying Leg Curls, Body Flexed* (All partial reps)

3

8

2-0-1-0

120

C1

Romanian Deadlifts

4

10-12

4-0-1-0

75

D1

Standing Calf Raises

3

8-10

3-0-1-2

15

D2

Seated Calf Raises

3

10-12

2-2-1-1

0

D3

Seated Calf Raises** (partials if needed to get target reps)

3

15

2-0-1-0

90

Set / Weight / Reps

* Same weight as B1 ** Same weight as D2

www.mi40nation.com

5

M.E.T%Training

Week 1 Day 3 - Back, Biceps

Exercise

Approx. Workout Time: 42 mins

Sets

Target Reps

*

Tempo

Rest (secs)

A1

Bent-Over, High Cable, Cable Pullovers with 2 ropes

4

10-12

3-0-1-2

60

B1

Wide-Grip Lat Pulldowns, Overhand-Grip

4

10

5-0-1-0

15

B2

Neutral-Grip Lat Pulldowns*

4

10

4-0-1-0

15

B3

Reverse-Grip Lat Pulldowns with Slight Backwards Lean*

4

10

3-0-1-0

120

C1

Prone Inc. DB Bicep / Spider Curls

3

8

3-0-1-1

15

C2

Inc. DB Hammer Curls**

3

8

3-1-1-0

15

C3

DB Curls**

3

8

3-0-1-0

120

Set / Weight / Reps

* Same weight as B1 ** Same weight as C1

www.mi40nation.com

6

M.E.T%Training

Week 1 Day 4 - Deadlifts, Shoulders, Calves

Exercise

Approx. Workout Time: 47 mins

Sets

Target Reps

*

Tempo

Rest (secs)

A1

Snatch Grip Deficit Deadlifts (lower back emphasis)

4

12

4-0-1-0

15

A2

Deadlifts (Bent-knee)*

4

12

3-0-1-0

15

A3 Sumo Stance Deadlifts (Bent-knee)*

4

12

2-0-1-0

180

B1

DB Lateral Raises

3

12

3-0-1-1

10

B2

Bent DB Lateral Raises**

3

12

3-0-1-0

10

B3

DB Overhead Press**

3

12

3-0-1-0

120

C1

Horizontal / Leg Press Calf Press

4

8-10

3-1-1-1

45

+ NOS (Last Set)

Set / Weight / Reps

* Same weight as A1 ** Same weight as B1

www.mi40nation.com

7

M.E.T%Training

Week 1 Day 5 - Quads

Exercise

Approx. Workout Time: 43 mins

Sets

Target Reps

*

Tempo

Rest (secs)

A1

Leg Extensions

4

10-12

3-0-1-3

75

B1

Leg Press - feet low (Quad Emphasis)

4

15

4-0-1-0

15

B2

Leg Press - feet midway on platform

4

15

3-0-1-0

15

B3

Leg Press - feet high (greater range of motion)

4

15

3-0-1-0

180

C1

DB Squats (Quad Emphasis)

4

10-12

3-1-1-0

45

www.mi40nation.com

Set / Weight / Reps

8

M.E.T%Training

Week 1 Day 6 - Chest, Triceps

Exercise

Approx. Workout Time: 50 mins

Sets

Target Reps

*

Tempo

Rest (secs)

A1

Machine / Hammer-Strength Chest Press

5

8-10

4-0-1-1

75

B1

Horizontal Cable Flyes / Crossovers (hands to chin-height at the top)

4

8-10

3-0-1-2

60

B2

Flat DB Chest Press

4

10-12

4-0-1-0

60

C1

Cross-Cable Extension with Elbow back (SingleArm)

5

8-10

3-0-1-2

60

D1

Inc. DB Tricep Extensions

4

10-12

3-0-1-0

10

D2

Lying DB Tricep Extensions

4

10-12

3-0-1-0

75

www.mi40nation.com

Set / Weight / Reps

9