Ben Pakulski Presents

PRINTABLE
WORKOUT
SHEETS
 Mass Prescription
Printable Work Sheets

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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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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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 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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 Mass Prescription
Printable Work Sheets

WEEK ONE
Day 1
back
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
Flat Barbell Press* (downward intention) 4 8 + NOS 40 sec 4010
*Note: with intention
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
Exercise Work Reps Rest Tempo
Sets
Machine Preacher 4 8 + NOS 40 sec 4010
Seated Dumbbell Curl 3 8 + NOS 40 sec 4010
Cable Curl 3 8 + NOS 40 sec 4010

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Printable Work Sheets

WEEK ONE
Day 3
QUADS
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
Seated Calf Raise 3 *ALL 3 40 sec 4010
NOS
Standing Calf Raise 4 8 + NOS 40 sec 4010
Day 4 Off
Day 5
BACK
Exercise Work Reps Rest Tempo
Sets
Wide Grip Assisted Pullup* 6 8 + NOS 40 sec 4010
(downward intention)
*Note: 2 second hold in contraction
Supported Machine Row* 4 8 + NOS 40 sec 4010
(downward intention)
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
Exercise Work Reps Rest Tempo
Sets
Seated Leg Curl 4 8 + NOS 40 sec 4010
Leg Press* (intention) 4 8 + NOS 40 sec 4010
*Note: Feet wide and high
Lying Leg Curl 4 8 + NOS 40 sec 4010

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Printable Work Sheets

WEEK ONE
Day 6
SHOULDERS
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
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
Day 7 OFF

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Printable Work Sheets

WEEK TWO
Day 8
CHEST
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
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* 4 8 + NOS 4010
(downward intention)
*Note: Gravitron
Superset with Wide Grip Pulldowns* 4 8 + NOS 40 sec 4010
(downward intention)

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 Mass Prescription
Printable Work Sheets

WEEK TWO
Day 9
HAMSTRINGS
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
Squat* (intention) 4 8 40 sec 4010
*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
Calves
Exercise Work Reps Rest Tempo
Sets
Standing Calf Raise 4 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
Day 11 OFF

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Printable Work Sheets

WEEK TWO
Day 12
CHEST
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
Barbell Curl 4 8 + NOS 40 sec 4010
Low Cable Curl-Reverse Grip 4 8 + NOS 40 sec 4010
Seated Dumbbell Curl 4 20 40 sec 4010
Day 13
SHOULDERS
Exercise Work Reps Rest Tempo
Sets
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
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
QUADS
Exercise Work Reps Rest Tempo
Sets
Leg Extension 3 8 40 sec 4010
Leg Press* (intention) 4 20 40 sec 4010
*Note: Feet Low
Leg Press* (intention) 4 8 40 sec 4010
*Note: Feet High
Leg Extension 3 20 4010
Superset w Walking Lunge 3 15/leg 40 sec 4010
Calves
Exercise Work Reps Rest Tempo
Sets
Seated Calf Raise 4 8 40 sec 4010
Standing Calf 4 8 + ALL 4 40 sec 4010
NOS
Day 16
SHOULDERS
Exercise Work Reps Rest Tempo
Sets
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
Machine Shoulder Press 4 10 40 sec 4010

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Printable Work Sheets

WEEK THREE
Day 16
TRICEPS
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
Lying Leg Curl* 4 10 40 sec 4010
*Note: Hips down/extended
Stiff Leg Deadlift* 4 20 40 sec 4010
*Note: Light
Seated Leg Curl 4 8 + NOS 40 sec 4010
Day 18 OFF

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Printable Work Sheets

WEEK THREE
Day 19
QUADS
Exercise Work Reps Rest Tempo
Sets
Squats* (intention) 4 20 40 sec 4010
Hack Squats* (intention) 4 8 + NOS 40 sec 4010
Lunge 4 20 40 sec 1010
each leg
Leg Extension 4 10 30 sec 4010
CALVES
Exercise Work Reps Rest Tempo
Sets
Seated Calf Raise 4 8 ALL 40 sec 4010
NOS
Standing Calf 4 8 + NOS 40 sec 4010
Day 20
Chest
Exercise Work Reps Rest Tempo
Sets
Incline Dumbbell Press 4 10 40 sec 4010
Incline Smith Machine or Hammer Strength* 4 10 40 sec 4010
(intention)
Flat Dumbbell Fly 4 10 30 sec 4010
Machine Press* (intention) 4 20 40 sec 4010
BICEPS
Exercise Work Reps Rest Tempo
Sets
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
Day 21 OFF

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Printable Work Sheets

WEEK FOUR
Day 22
SHOULDERS
Exercise Work Reps Rest Tempo
Sets
Bent Over Rear Dumbbell Laterals 4 8 + NOS 40 sec 4010
Seated Side 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
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
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 Reps Rest Tempo
Sets
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
*Note: Fast with one second squeeze at top.

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Printable Work Sheets

WEEK FOUR
Day 24
back
Exercise Work Reps Rest Tempo
Sets
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
Wide Grip Assisted Pullup* 4 20 40 sec 4010
(downward intention)
Hamstrings
Exercise Work Reps Rest Tempo
Sets
Seated Leg Curl 4 8 + NOS 40 sec 4010
One-Leg Press* (intention) 4 20 40 sec 4010
Lying Leg Curl 4 8 + NOS 40 sec 4010
Day 25 OFF
Day 26
SHOULDERS
Exercise Work Reps Rest Tempo
Sets
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
Two-Arm Dumbbell Kickback 4 20 40 sec 4010

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 Mass Prescription
Printable Work Sheets

WEEK FOUR
Day 27
CHEST
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
Two-Arm Cable Curls* 4 8 + NOS 40 sec 4010
*Note: Facing away
Seated Dumbbell Curl 4 8 + NOS 40 sec 4010
Preacher Barbell Curl 4 8 + NOS 40 sec 4010
Day 28 OFF

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 Mass Prescription
Printable Work Sheets

WEEK FIVE
Day 29
back
Exercise Work Reps Rest Tempo
Sets
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
One-Arm Dumbbell Row 4 8 + NOS 40 sec 4010
Hyper Extensions* 4 20 40 sec 4010
*Note: With bodyweight+25lbs
Hamstrings
Exercise Work Reps Rest Tempo
Sets
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
*Note: with intention
Day 30
Chest
Exercise Work Reps Rest Tempo
Sets
Incline Barbell Press* (intention) 4 8 + NOS 4010
*Note: with intention
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
Pushups 4 GIANT SET A Failure 3 min 4010

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 Mass Prescription
Printable Work Sheets

WEEK FIVE
Day 30
BICEPS
Exercise Work Reps Rest Tempo
Sets
Machine Preacher 4 8 + NOS 40 sec 4010
Seated Dumbbell Curl 3 8 + NOS 40 sec 4010
Parallel Rope Cable Curl 3 8 + NOS 40 sec 4010
Hamstrings
Exercise Work Reps Rest Tempo
Sets
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 31
QUADS
Exercise Work Reps Rest Tempo
Sets
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
Leg Extension 4 GIANT SET B 15 3 min 4010

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 Mass Prescription
Printable Work Sheets

WEEK FIVE
Day 31
CALVES
Exercise Work Reps Rest Tempo
Sets
Seated Calf Raise 3 *ALL 3 40 sec 4010
NOS
Standing Calf Raise 4 8 + NOS 40 sec 4010
Day 32 OFF
Day 33
BACK
Exercise Work Reps Rest Tempo
Sets
Wide Grip Assisted Pullup* 6 8 + NOS 40 sec 4010
(downward intention)
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 Reps Rest Tempo
Sets
Seated Leg Curl 4 8 + NOS 40 sec 4010
Leg Press (feet wide and high)* (intention) 4 8 40 sec 4010
Lying Leg Curl 4 8 + NOS 40 sec 4010

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 Mass Prescription
Printable Work Sheets

WEEK FIVE
Day 34
SHOULDERS
Exercise Work Reps Rest Tempo
Sets
Seated Side Laterals 4 8 + NOS 40 sec 4010
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
Exercise Work Reps Rest Tempo
Sets
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
Day 35 OFF

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Printable Work Sheets

WEEK SIX
Day 36
Chest
Exercise Work Reps Rest Tempo
Sets
Incline Barbell Press* (intention) 4 8 + NOS 40 sec 4010
*Note: with intention
Incline Machine press* 4 8 + NOS 40 sec 4010
(downward intention)
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 Reps Rest Tempo
Sets
Two-Arm Cable Curls* 4 8 + NOS 40 sec 4010
*Note: Facing away
Barbell Curl 4 8 40 sec 4010
Incline Dumbbell Curl 4 8 + NOS 40 sec 4010
Day 37
BACK
Exercise Work Reps Rest Tempo
Sets
Underhand Grip seated Cable Row 4 8 + NOS 40 sec 4010
One-Arm Dumbbell Row 4 8 + NOS 40 sec 4010
Overhand Barbell Row 4 12 30 sec 4010
Assisted Wide Grip Pullups gravitron* 4 10 4010
(downward intention)
Superset with Wide Grip Pulldowns* 4 8 + NOS 40 sec 4010
(downward intention)

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Printable Work Sheets

WEEK SIX
Day 37
HAMSTRINGS
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
Squat* (intention) 4 8 NO NOS 40 sec 4010
Hack Squat* (intention) 4 8 + 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
Exercise Work Reps Rest Tempo
Sets
Standing Calf Raise 4 8 40 sec 4010
45-degree Leg Press Calf Raise 4 8 + NOS 40 sec 4010
Seated Calf Raise 4 8 + NOS 40 sec 4010

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Printable Work Sheets

WEEK SIX
Day 40
Chest
Exercise Work Reps Rest Tempo
Sets
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
Exercise Work Reps Rest Tempo
Sets
Barbell Curl 4 8 + NOS 40 sec 4010
Low Cable Curl (Straight Bar) 4 8 + NOS 40 sec 4010
Seated Dumbbell Curl 4 20 40 sec 4010

Day 41 & 42 OFF ENJOY!

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