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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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
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30 seconds LOW intensity
45 seconds LOW intensity
1 minute LOW intensity
45 seconds LOW intensity
30 seconds LOW intensity
30 seconds LOW intensity
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Mass Prescription
Printable Work Sheets
WEEK ONE
Day 1
back
Exercise
Reps
Rest
Tempo
Straight Arm Pulldown
Sets
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
Work
Reps
Rest
Tempo
8
—
4010
Exercise
Work
Hamstrings
Sets
4
Lying Leg Curl in hip extension
Superset with Lying Leg Curl (hip up)
4
8 + NOS
40 sec
4010
Stiff Leg Deadlift*
4
8 + NOS
40 sec
4010
Work
*Note: “with intention”
Exercise
Day 2
Chest
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
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
Work
Flat Barbell Press* (downward intention)
*Note: “with intention”
Exercise
BICEPS
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Seated Dumbbell Curl
3
8 + NOS
40 sec
4010
Cable Curl
3
8 + NOS
40 sec
4010
Machine Preacher
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Mass Prescription
Printable Work Sheets
WEEK ONE
Day 3
QUADS
Exercise
Sets
4
Reps
Rest
Tempo
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
Work
Reps
Rest
Tempo
*ALL 3
NOS
40 sec
4010
Leg Extension
Work
Calves
Exercise
Seated Calf Raise
Sets
3
Standing Calf Raise
4
8 + NOS
40 sec
4010
Work
Day 4­— Off ­­
Day 5
BACK
Exercise
Sets
6
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Supported Machine Row*
(downward intention)
4
8 + NOS
40 sec
4010
Two-Arm Dumbbell Row*
4
8 + NOS
30 sec
4010
3
8 + NOS
40 sec
4010
Work
Wide Grip Assisted Pullup*
(downward intention)
*Note: 2 second hold in contraction
*Note: Supported **Hold for 2 seconds at top of rep.
Deadlift
Exercise
Seated Leg Curl
Leg Press* (intention)
HAMSTRINGS
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
4
8 + NOS
40 sec
4010
4
8 + NOS
40 sec
4010
*Note: Feet wide and high
Lying Leg Curl
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Mass Prescription
Printable Work Sheets
WEEK ONE
Day 6
Exercise
SHOULDERS
Reps
Rest
Tempo
Seated Side Laterals
Sets
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
Work
Reps
Rest
Tempo
8
40 sec
4010
Exercise
Triceps Cable Pushdown*
Work
TRICEPS
Sets
4
*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
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Day 7 — OFF
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Mass Prescription
Printable Work Sheets
WEEK TWO
Day 8
Exercise
CHEST
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
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
Incline Barbell Press* (intention)
Work
*Note: “with inward intention”
*Note: Bodyweight to failure or 8 reps plus NOS on machine
Exercise
BICEPS
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Barbell Curl
4
8 + NOS
40 sec
4010
Incline Dumbbell Curl
4
8 + NOS
40 sec
4010
Work
Work
Two-Arm Cable Curls*
*Note: facing away
Exercise
Day 9
BACK
Reps
Rest
Tempo
Underhand Grip Cable Row
Sets
4
8 + NOS
40 sec
4010
One-Arm Dumbbell Row*
4
15
40 sec
4010
Overhand Barbell Row
4
8
40 sec
4010
Assisted Wide Grip Pullups*
(downward intention)
4
8 + NOS
—
4010
4
8 + NOS
40 sec
4010
*Note: Alternating arms-no rest
*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
Reps
Rest
Tempo
Incline Dumbbell Press
Sets
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
3
8 + NOS
40 sec
4010
Work
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
Reps
Rest
Tempo
Rear Delt Reverse Pec Fly
Sets
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
Work
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
Exercise
Day 23
QUADS
Sets
4
Reps
Rest
Tempo
8 + NOS
—
4010
Superset w Leg Press
4
8 + NOS
40 sec
4010
Bulgarian Split Squat
4
20
0 sec
4010
4
8 + NOS
40 sec
4010
TRI-SET
Leg Extension
*Note: Alternating Legs-no rest
Hack squat* (intention)
Exercise
CALVES
Reps
Rest
Tempo
Leg press Calf Press
Sets
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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Mass Prescription
Printable Work Sheets
WEEK FOUR
Day 24
back
Exercise
Reps
Rest
Tempo
Straight Arm Pulldown
Sets
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*
(downward intention)
4
20
40 sec
4010
Work
Hamstrings
Exercise
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
One-Leg Press* (intention)
4
20
40 sec
4010
Lying Leg Curl
4
8 + NOS
40 sec
4010
Work
Seated Leg Curl
Day 25 — OFF
Day 26
Exercise
SHOULDERS
Reps
Rest
Tempo
Seated Side Laterals
Sets
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
Work Sets
4
Reps
15
Rest
30 sec
Tempo
4010
Lying Barbell Tricep Extension
4
8
40 sec
4010
Two-Arm Dumbbell Kickback
4
20
40 sec
4010
Exercise
Overhead Tricep Rope Extension
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Work
TRICEPS
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Mass Prescription
Printable Work Sheets
WEEK FOUR
Day 27
CHEST
Exercise
Reps
Rest
Tempo
Flat Barbell Bench Press* (intention)
Sets
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
Work
Exercise
Work
BICEPS
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Seated Dumbbell Curl
4
8 + NOS
40 sec
4010
Preacher Barbell Curl
4
8 + NOS
40 sec
4010
Two-Arm Cable Curls*
*Note: Facing away
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Day 28 — OFF
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Mass Prescription
Printable Work Sheets
WEEK FIVE
Day 29
back
Exercise
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Reverse grip Seated Cable Row
4
8 + NOS
40 sec
4010
Bent Barbell row*
4
8 + NOS
40 sec
4010
One-Arm Dumbbell Row
4
8 + NOS
40 sec
4010
Hyper Extensions*
4
20
40 sec
4010
Reps
Rest
Tempo
8
—
4010
Work
Wide Grip Pulldown* (downward intention)
*Note: 2 second hold at bottom
*Note: Overhand grip
*Note: With bodyweight+25lbs
Exercise
Hamstrings
Lying Leg Curl in Hip Extension
Work
Sets
4
*Superset with Lying Leg curl (hip up)
4
8 + NOS
40 sec
4010
Stiff Leg Deadlift*
4
20
40 sec
4010
*Note: “with intention”
Exercise
Day 30
Chest
Sets
4
Reps
Rest
Tempo
8 + NOS
—
4010
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
Incline Barbell Press* (intention)
Work
*Note: “with intention”
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Mass Prescription
Printable Work Sheets
WEEK FIVE
Day 30
BICEPS
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Seated Dumbbell Curl
3
8 + NOS
40 sec
4010
Parallel Rope Cable Curl
3
8 + NOS
40 sec
4010
Work
Reps
Rest
Tempo
8
—
4010
Exercise
Work
Machine Preacher
Exercise
Hamstrings
Lying Leg Curl in hip extension
Sets
4
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”
Exercise
Day 31
QUADS
Reps
Rest
Tempo
Leg Extension
Sets
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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Work
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Mass Prescription
Printable Work Sheets
WEEK FIVE
Day 31
CALVES
Exercise
Work
Reps
Rest
Tempo
*ALL 3
NOS
40 sec
4010
Seated Calf Raise
Sets
3
Standing Calf Raise
4
8 + NOS
40 sec
4010
Work
Day 32 — OFF
Day 33
Exercise
BACK
Sets
6
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Supported Machine Row
4
8 + NOS
40 sec
4010
Two-Arm Incline Dumbbell Row*
4
8 + NOS
40 sec
4010
4
8 + NOS
40 sec
4010
Tri-Set
Wide Grip Assisted Pullup*
(downward intention)
*Note: Supported** Hold for 2 seconds at top of rep.
Deadlift
Exercise
HAMSTRINGS
Sets
4
Reps
Rest
Tempo
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
Seated Leg Curl
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Mass Prescription
Printable Work Sheets
WEEK FIVE
Day 34
SHOULDERS
Exercise
Sets
4
Reps
Rest
Tempo
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
Work
Reps
Rest
Tempo
12
40 sec
4010
4
8 + NOS
40 sec
4010
Seated Machine Dip
4
8 + NOS
40 sec
4010
Two-Arm Cable Kickback
4
20
40 sec
4010
Work
Seated Side Laterals
TRICEPS
Exercise
Triceps Cable Pushdown-elbows behind you
Lying Tricep Press/Extension combo*
Sets
4
*Note: See Exercise Descriptions
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Day 35 — OFF
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Mass Prescription
Printable Work Sheets
WEEK SIX
Day 36
Exercise
Chest
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Incline Machine press*
(downward intention)
4
8 + NOS
40 sec
4010
Flat Dumbbell “Press Fly”
4
8 + NOS
40 sec
4010
Dip or Machine Dip*
4
Failure
40 sec
4010
Incline Barbell Press* (intention)
Work
*Note: “with intention”
*Note: Bodyweight to failure or 8 reps plus NOS on machine
Exercise
BICEPS
Sets
4
Reps
Rest
Tempo
8 + NOS
40 sec
4010
Barbell Curl
4
8
40 sec
4010
Incline Dumbbell Curl
4
8 + NOS
40 sec
4010
Work
TRI-SET
Two-Arm Cable Curls*
*Note: Facing away
Exercise
Day 37
BACK
Sets
4
Reps
Rest
Tempo
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”*
(downward intention)
4
10
—
4010
Superset with Wide Grip Pulldowns*
(downward intention)
4
8 + NOS
40 sec
4010
Underhand Grip seated Cable Row
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21
Mass Prescription
Printable Work Sheets
WEEK SIX
Day 37
Exercise
HAMSTRINGS
Reps
Rest
Tempo
Seated Leg curl
Sets
4
8 + NOS
40 sec
4010
Lying Leg Curl*
3
8 + NOS
—
4010
3
8 + NOS
40 sec
4010
Work
Work
*Note: In hip extension-butt down/knees up
*Superset with Lying leg curl (butt up)
Day 38 — OFF
Day 39
Exercise
QUADS
Sets
4
Reps
Rest
Tempo
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
Work
Reps
Rest
Tempo
8
40 sec
4010
Squat* (intention)
Exercise
Standing Calf Raise
CALVES
Sets
4
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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22
Mass Prescription
Printable Work Sheets
WEEK SIX
Day 40
Chest
Exercise
Reps
Rest
Tempo
45-Degree* Incline Dumbbell Press
Sets
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
4
20
40 sec
4010
Work
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 (Straight Bar)
4
8 + NOS
40 sec
4010
Seated Dumbbell Curl
4
20
40 sec
4010
Barbell Curl
Day 41 & 42 — OFF ENJOY!
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23