MI40-X - Workout Sheets - 3. 'Pro' (Advanced)

pro levelPrintable Workout Sheets

1WWW.MI40X.COM

BEN PAKULSKI PRESENTS

PRO LEVEL PRINTABLE WORKOUT

SHEETS

Eric BabcockIssued: 2014-12-11


2WWW.MI40X.COM

PRO LEVEL 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.

Eric Babcock SMQXQX3E

pro level Printable Workout Sheets

WWW.MI40X.COM 3

CALENDAR

PHASESDAY 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)

COMMENTS

PHASE 1

ChestFront Delts

Biceps(Abs/Core)

BackRear Delts

Triceps(Calves 1)

QuadsHams

(Abs/Core)

BicepsChest

Side DeltsFront Delts(Calves 2)

TricepsBack

(Abs/Core)

HamsQuads

(Calves 1)

OFF (extreme

high kcal day)

The idea is to train most body parts TWICE per week; once heavy with the intent of mechanical damage & high neurological stress, the 2nd workout will be focused on maximizing cell swelling & hyperemia

PHASE 2

ChestFront DeltsSide Delts

Biceps(Abs/Core)

BackRear Delts

Triceps(Calves 2)

QuadsHams

(Abs/Core)

BicepsChestDelts

Side Delts(Calves 1)

TricepsBack

(Abs/Core)

HamsQuads

(Calves 2)

OFF (extreme

high kcal day)

As Above

PHASE 3

OFF (mod-erate kcals (mod/low

carb))

ChestBack

(Abs/Core)

Quads(Calves 1)

Side DeltsArms

(Abs/Core)

ChestDelts

Rear DeltsBack

(Calves 2)

HamsQuads

(Abs/Core)

OFF Power / Hypertrophy Phase

PHASE 4

ChestSide Delts(Calves 1)

BackHams

(Abs/Core)

Quads(Calves 2)

OFF SquatBench

Deadlift(Abs/Core)

ArmsSide Delts(Calves 1)

OFF Strength / High Threshold Training

PHASES 5 & 6

ChestBack

(Abs/Core)

QuadsBiceps

(Calves 2)+ HIIT

HamsSide Delts

DeltsTriceps

(Abs/Core)

OFF PHASE 6Chest Delts

Triceps(Calves 1)

(am + pm) Back

Biceps(Abs/Core)

(am + pm)QuadsHams

(Calves 2)

Phase 5: Deload Phase (4 days)

BackChestArms

(Abs/Core)

QuadsHams

(Calves 1)

(am + pm)Hams,BackSide DeltsRear Delts

(Abs/Core)

ChestArms

(Calves 2)

QuadsHams

(Abs/Core) - -

Phase 6: Overreach / Hypertrophy (8 days)



4WWW.MI40X.COM

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 a bench 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 a bench 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 a bench 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



5WWW.MI40X.COM

Isometric hold: For the purposes of this program, an isometric hold is employed following the concentricportion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position possible.

1 1/2s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followedby a 1/2 rep in the strongest half of the range (typically following the eccentric). To elaborate: 1) begin with the working muscle fully stretched / lengthened, the antagonist fully contracted 2) initiating from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout, perform the eccentric to return to the beginning fully lengthened position 4) from here begin a further concentric however this time only come to the half way point before returning once more to the start position. Using barbell bicep curls for example - raise the weight, lower, bring up half way (to 90 of elbow flexion), then lower; this = 1 rep of the protocol.

NOS + NOS-eXtreme (intra-set stretching) sets: NOS sets comprise of 3successive drop-sets following the completion of the final working set (only) of an exercise (unless specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease in load by approximately 20% every 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. See the videos if unsure.



6WWW.MI40X.COM

For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded stretch following the last achievable rep of the working set and all subsequent drop-sets. Following the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a stretch). See videos if unsure.

BPak Strip Sets: (typically performed on equipment with selectorized pin loading)

Choose a weight with which you can execute approximately 8 to 10 reps of thegiven exercise. Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process until you reach the final / minimum weight plate of the stack!

Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal... remember, only the strong survive!

CS-6 Sets (Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed number

of sets (usually 2 - 4) taking 80 seconds rest between each. Following the last of the prescribed sets, rest only up to 20 seconds max while dropping the weight by 10%, before continuing on aiming to achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you complete 6 of these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the exercise. Note: the goal between mini-sets is simply to gather your breath / energy and get back to it, this may be difficult at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol in your head as it may sound more complicated than it is; keep in mind the goal is to maximize cell swelling and lactate build-up.



7WWW.MI40X.COM

Partials: When directed to perform partial reps, upon reaching failure at the end of each set of theprescribed exercise (unless directed otherwise) aim to perform the prescribed number of partial reps by simply working within whatever range can still be achieved; do not slack off and swing the weights, continue to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range that youre still able to achieve with good form.



8WWW.MI40X.COM

NOTES

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 how to proceed from exercise to exercise during the workout. A couple of examples should provide enough illustration as to how they are intended to be read:

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 (unless exercise A1 happens to have a prescribed rest period (rare))- rest for the prescribed duration (for exercise A2) following the completion of the set- repeat this back and forth process until all sets have been completed- move onto exercise B



9WWW.MI40X.COM

Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration you rested between sets of the exercise just completed

Unilateral Movements: when an exercise is to be performed one side at a time (think lunges for example), the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest between switching from one side to the other

Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel free to choose as per your preference (aim to use a variety of angles over time).

Intention: apply intention to all appropriate exercises regardless of whether its stated in the workout sheets or not; learn to make using intention a habit! The videos all describe intention perfectly.



10WWW.MI40X.COM

ABS / CALVES

The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day after completing the main workout).

* On one workout day, perform ab training, the next workout day train the calves; alternate back and forth throughout the program.

Abs:

- choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes

- perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position)

- take no more than 15 seconds rest if ever / whenever needed

- if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance / weight next time out

* suggestions for exercises can be found in the exercise library document if unsure.



11WWW.MI40X.COM

Calves:

Alternate between the 2 calf workouts below (dictated as calves 1 and calves 2 on the calendar):

Workout 1: perform the below routine with a straight-leg calf exerciseWorkout 2: perform the below routine with a bent-knee calf exercise

* suggestions for exercises can be found in the exercise library document if unsure.

Routine:

- set a timer and simply aim to perform as many reps as possible in 10 minutes

- use a 4-0-1-0 tempo

- try to minimize any rest throughout (zero ideally)

- aim to increase the weight by 5% used each week if appropriate



12WWW.MI40X.COM

CARDIO

Recommended (for all phases besides phase 6, the overreaching phase):

- 1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below)

- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session.

(* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal, start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached (no cardio to be performed in phase 6.)

Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also perform the sessions on scheduled off days, or, if youre under time constraints, perform the cardio session immediately following the weight training session if needs must (in this case, upon completing your last rep, consume 5 - 10 grams of BCAAs and 30 - 60 grams of carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the over 12% for males/20% for females, do NOT take the carbs, the BCAAs will suffice.

HIIT



13WWW.MI40X.COM

PERCEIVED EFFORT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

100% for the work intervals, slow pace for the rest intervals

4 x 15 second max effort with 2 minutes rest in

between

5 x 15 second max effort with 2 minutes rest in

between

4 x 15 second max effort with 90 seconds rest in

between


between


between

Notes regarding the HIIT session:

- the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the intervals; keep this in mind and really push your limits! During the rest period, maintain a slow enough pace to allow your heart-rate to come down, though keep moving!

- perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer, though if choosing / limited to a treadmill, perform using a very steep incline so that you are essentially walking as quickly as possible while taking large strides (this does NOT mean a leisurely walk, hit and maintain the desired 100% intensity during those intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program.



WWW.MI40X.COM 14

PHASE 1 - WORKOUT 1: CHEST / FRONT DELTS / BICEPS DURATION: 68 MINSEXERCISE SETS

TARGET REPS

* TEMPO REST SET / WEIGHT / REPS

A Incline BB Bench Press (shoulder-width-grip) 4 8 4-0-1-0 80 secs

B Incline BB Bench Press (4" wider than shoulder width) 4 8 + NOS (last set) 4-1-1-0 80 secs

C Flat DB Flys 4 6 + NOS-X (last set) 4-1-1-0 40 secs

D1 Cable Crossovers (bring cables from slightly below shoulder height to chin) 3 15 4-1-1-0

D2 Plyo Push-Ups 3 21 4-0-1-0

D3 Plate Bus Driver Front Raises 3 12 4-0-1-0 80 secs

E1 Two-Arm Standing Dumbbell Curls (MAX supination) 6* 12 4-0-1-1

E2 Prone 45 Barbell Spider Curls (elbows in) 6 8 + NOS (last set) 4-0-1-0 40 secs

F Barbell Preacher Curls 3 12 2-second isometric 4-0-2-2 40 secs

* for the first 3 sets, shove the hands to the outside of the dumbbell, for the last 3 sets position hands in the middle of the dumbbell

+ Optional: abs / core



WWW.MI40X.COM 15

PHASE 1 - WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 62 MINSEXERCISE SETS

TARGET REPS


A Seated Cable Row (Outward intention) (Shoulder-width grip, bar to stomach) 4 10 * 4-0-1-2 40 secs

B Bent Barbell Rows (outward intention) 7 14,10,7 7,10,14,21 4-0-1-0 40 secs

C Reverse Grip (Assisted or bands) PullUps 4 10 + NOS-X (last set) 4-0-1-0 40 secs

D Supine 60 Incline Cable Pulldowns 4 10 4-0-1-0 40 secs

E1 Bent Over Dumbbell Lateral Raises 4 10 + NOS (last set) 4-0-1-0

E2 Bent Over Cable Lateral Raises 4 10 + NOS (last set) 4-0-1-0 40 secs

F1 Double-Rope Tricep Pressdowns with elbows back 3 15 2 sec isometric 4-0-1-2

F2 Decline (slight) Barbell Tricep Extensions 3 7 4-0-1-0 40 secs

G Overhead Dumbbell Tricep Extensions 3 10 4-0-1-0 80 secs

* 2 second isometric holds each rep, plus 5 partials at the end of each set

+ Optional: calves



WWW.MI40X.COM 16

PHASE 1 - WORKOUT 3: QUADS / HAMS DURATION: 63 MINSEXERCISE SETS

TARGET REPS


A Leg Extensions 3 7 5-7second isometric 4-0-1-(5-7) 40 secs

B One-Leg Leg Press - feet high (OR Drop Box Lunge w/h Low Cable resistance) 3 21 4-0-1-080 (0

between legs)

C Barbell Back Squats 6 21, 14, 1010, 10, 10 4-0-1-0 80 secs

D Leg Press (feet low) 4 10 + NOS (last set) 4-0-1-0 80 secs

E Seated Leg Curls 3 21 Avoid Failure 4-0-1-0 40 secs

F Lying Leg Curl - Body Extended 7 7 * 4-0-1(2)-0 40 secs

* 2 second pause at 30 on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30 on the way up, then finish the rep.




WWW.MI40X.COM 17

PHASE 1 - WORKOUT 4: BICEPS / CHEST / SIDE DELTS + FRONT DELTS DURATION: 64 MINS

EXERCISE SETSTARGET

REPS* TEMPO REST SET / WEIGHT / REPS

A1 Barbell Preacher Curls 4 7 5 second isometric 4-0-1-5

A2 Incline Dumbbell Curls 4 7 + NOS-X (last set) 4-0-1-0 40 secs

B One-Arm High Cable Curls 4 15 4-0-1-0 0 (40 after final set)

C Incline Dumbbell Press 4 15 4-0-1-0 40 secs

D Flat Dumbbell Press with internal rotation 4 15 7 second eccentric 7-1-2-1 40 secs

E1 Prone 75 Incline Dumbbell Lateral Raises 4 15 4-0-1-0

E2 Bent-Over Cable Lateral Raises (right across body, elbows locked) 4 15 2-1-1-1

E3 Standing Cable Lateral Raises (straight-arms, no movement at elbow) 4 15 4-0-1-0 80 secs

+ Optional: calves



WWW.MI40X.COM 18

PHASE 1 - WORKOUT 5: TRICEPS / BACK DURATION: 66 MINSEXERCISE SETS

TARGET REPS


A Incline (slight) Barbell Tricep Extensions 7 7 4-0-1-0 80 secs

B Seated Overhead Cable Tricep Extensions 3 8 + NOS (ALL sets) 4-0-1-0 40 secs

C Bench Tricep Dips 3 8 + NOS (ALL sets) 4-0-1-0 40 secs

D Deadlifts (bent-knee) with orange bands 6 12,8,612,8,6 4-0-1-0 40 secs

E1 Wide-Grip Pull-Ups 4 10 2 second stretch 4-2-1-0

E2 Reverse-Grip Pulldowns (outward intention) 4 14* 4-0-1-0 40 secs

F Machine Row (any) (maximal intention) 3 3 ** note the tempo ** 10-3-10-0 80 secs

* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back




WWW.MI40X.COM 19

PHASE 1 - WORKOUT 6: HAMSTRINGS / QUADS DURATION: 61 MINSEXERCISE SETS

TARGET REPS


A Lying Leg Curls - Body Extended 7 7 4-0-1-0 80 secs

B1 Dumbbell Lunges - DBs slightly in front of knees 4 7,7,14,14 * 4-0-1-0

B2 Dumbbell Squats - DBs beside hips 4 7,7,14,14 4-0-1-0 40 secs

C Glute-Ham Raises OR Barbell Glute Bridges 4 7,14,7,14 4 second concentric 4-0-1-4 40 secs

D1 Stiff-Leg Deadlifts 4 21 4-0-1-0

D2 Step-Ups w/h Low Cable resistance (21 reps with 1 leg, then the other) 4 21 4-0-1-0 80 secs

* The two exercises of the superset should NOT have the same weight. The first 7 (of set 1 for example) should elicit failure, as should the 2nd 7 reps of (set 1) B2

+ Optional: calves



WWW.MI40X.COM 20

PHASE 2 - WORKOUT 1: CHEST / FRONT + SIDE DELTS / BICEPS DURATION: 61 MINSEXERCISE SETS

TARGET REPS


A 30 Incline Dumbbell Press 4 10 4-0-1-0 40 secs

B 60 Incline Dumbbell Press 4 10 + 5 partials (all sets) 4-0-1-0 40 secs

C1 Flat Dumbbell Flyes 3 8 + NOS-X (last set) 4-0-1-0

C2Cable Crossovers (cable height high, hands together in front of thighs at the bottom)

3 10 + BPak Strip Sets 4-0-1-0 80 secs

D1 Floor Lying Cable Front Raises 3 10 2 sec eccentric 4-0-1-2

D2 Standing Two-Arm Cable Lateral Raises 3 15 3-0-1-0 40 secs

E1 BB Preacher Curls (stop just short of forearm reaching 90 at the top) 6 105 sec

eccentric 4-0-1-5

E2 Incline Dumbbell Curls 6 10 + partials to failure 3-0-1-0 40 secs




WWW.MI40X.COM 21

PHASE 2 - WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 62 MINSEXERCISE SETS

TARGET REPS


A1 Wide Grip (Assisted or bands) Pull Ups 6 8 + NOS-X (last set) 4-0-1-0 40 secs

A2 Reverse-Grip Barbell Rows (outward intention) 6 8 4-0-1-0 40 secs

B1 Machine Row (ideally hammer) 4 12 2 second isometric 4-0-1-2

B2 Reverse Pec Deck (for rear delts, not the back) 4 10 + 10 partials (all sets) 4-0-1-0 40 secs

C Deadlifts (bent-knee) 5 7,7,714,21 4-0-1-0 40 secs

D Lying Barbell Tricep Extensions 5 15 1 1/2s * 4-0-1-0 80 secs

E Overhead Rope Extensions 4 10 4-0-1-0 40 secs

* perform the 1/2 rep from the bottom

+ Optional: calves



WWW.MI40X.COM 22


TARGET REPS


A Barbell Back Squats 6 8 4-0-1-0 2 mins

B Heels elevated Dumbbell Squats (DBs in front of knees) 6 126 second ec-

centric 6-0-2-0 80 secs

C Barbell Reverse Lunges (all reps on one side, then the other) 3 10 1 1/2s* 4-0-1-0 40 secs

D1 Lying Leg Curls - Body Extended 6 6 4-0-1-0

D2 Lying Leg Curls - Body Flexed 6 10 + 10 partials (all sets) 4-0-1-0 40 secs

E Barbell Glute Bridges 3 21 + 5 partials (all sets) 4-0-1-4 40 secs

*perform the rep at the bottom




WWW.MI40X.COM 23

PHASE 2 - WORKOUT 4: BICEPS / CHEST / DELTS DURATION: 61 MINSEXERCISE SETS

TARGET REPS


A1 Reverse Grip Pull-Up (bicep emphasis - ensure full contraction) 5 310 sec

eccentric 10-1-2-040 (this is

correct)

A2 Decline (slight) DB Press (hands 2 outside of elbows throughout) 5 8 * 4-0-1-0 40 secs

B1 Incline Alternating DB Curls (non-working arm held in contraction) 4 8 4-0-1-0

B2 45 Incline Dumbbell Press 4 8 + NOS-X (last set) 4-0-1-0 40 secs

C1 Alternating Concentration Curls (focus on max supination) 4 8 4-0-1-0

C2 Cable Crossovers (cables highest setting, hands together in front of thighs at the bottom) 4 15 4-0-1-0

C3 Pushups 4 21 4-0-1-0 80 secs

D1 Seated Vertical Dumbbell Press-strict (abs shortened) 4 15 4-0-1-0

D2 Prone Seated DB Lateral Raises (chest pressed into vertical bench) 4 12+ 5 partials

(all sets) 4-0-1-0 40 secs

* bottom half reps only, plus NOS-X after last set

+ Optional: calves



WWW.MI40X.COM 24

PHASE 2 - WORKOUT 5: TRICEPS / BACK DURATION: 69 MINSEXERCISE SETS

TARGET REPS


A Cable Cross Tricep Extension with elbows retracted (strict/no cheating)5 15 * 4-0-1-0 40 secs

B1 Neutral-Grip Pulldowns - Vertical (outward intention on the eccentric)4 8 4-0-1-0

B2 Neutral-Grip Pulldowns - 45 Lean back (outward intention on eccentric)4 12 4-0-1-0 80 secs

C Tricep Pressdowns 4 10 + NOS-X (last set)4-0-1-0 80 secs

D Deadlift (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs

E1 Machine Rows (any) 4 8 + NOS-X (last set)4-0-1-2

E2 Bodyweight Parallel Bar Dips - Feet in Front (slight forward lean)4 To Failure 4-0-1-0 40 secs

* 1 1/2s (the 1/2s should be in the top half of this movement)




WWW.MI40X.COM 25

PHASE 2 - WORKOUT 6: HAMSTRINGS / QUADS DURATION: 63 MINSEXERCISE SETS

TARGET REPS


A Glute-Ham Raises OR Lying Leg Curls (body extended) 5 12 4-0-1-1 40 secs

B One Leg Leg Press (downward intention) 4 21 4-0-1-0 0 (80 after final set)

C Leg Press - Feet Wide (inward intention) 5 15 1 1/2s* 4-0-1-0 40 secs

D Hack Squat with feet & knees together / touching 3 8 + NOS-X (last set) 4-0-1-0 40 secs

E Step-Ups (15 on one side, then the other, no rest in between) 4 15 4-0-1-0 40 secs

* perform the rep at the bottom

+ Optional: calves



WWW.MI40X.COM 26

PHASE 3 - WORKOUT 1: CHEST / BACK DURATION: 61 MINSEXERCISE SETS

TARGET REPS


A1 Flat Barbell Bench Press with orange bands 6 6 6-0-1-0 40 (this is correct)

A2 Bent Barbell Rows (outward intention) 6 8 4-0-1-0 40 secs

B Incline Dumbbell Press 4 8 + CS-6 Sets 4-1-1-1 80 secs

C Seated Cable Rows Sitting on 9 Elevation (Outward Intention) 4 105 partials (all sets) 6-0-3-0 40 secs

D1 Flat Dumbbell Flys 4 8 6-0-1-0

D2 Two-Arm Bent-Over Dumbbell Rows 4 8 4-0-1-0 40 secs

E Deadlift (bent-knee) 6 12 Stick to rest period! 4-0-1-0 40 secs




WWW.MI40X.COM 27


TARGET REPS


A Barbell Front Squats 6+1 6x61x25 4-1-1-1 2 mins

B Leg Press (feet low) 4+1 4x81x40 * 4-0-1-0 40 secs

C1 Alternating Barbell Lunges - lean forward at the hip (glute emphasis) 4 10 1 1/2s 4-0-1-0

C2 One-Leg Lying Leg Curls - Hips Extended 4 21 4-0-1-0 40 secs

D Barbell Stiff-Leg Deadlifts 6 21 4-0-1-0 40 secs

* following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks and only perform the reps above the racks for safety)

+ Optional: calves



WWW.MI40X.COM 28

PHASE 3 - WORKOUT 3: SIDE DELTS / ARMS DURATION: 61 MINSEXERCISE SETS

TARGET REPS


A1 Seated Dumbbell Lateral Raises 5 8 4-0-1-0

A2 Cable Lateral Raises 5 8 4-0-1-0 40 secs

B Reverse Grip Pull-Ups (bicep emphasis - ensure full contraction) 5 66 second eccentric 6-0-1-0 80 secs

C 1-Arm DB Pronation / Supination Preacher Curl (no shoulder rotation) 5 62 second isometric 4-1-1-2 40 secs

D1 Standing Barbell Reverse Curls 5 8 2 second isometric 4-0-1-2

D2 Standing Barbell Curls (palms up as normal) 5 8 2 second isometric 4-0-1-2 40 secs

E Lying Barbell Tricep Extensions 5 8 4-0-1-0 40 secs

F Machine Tricep Dips 3 10 BPak Strip

Sets(all sets)

4-0-1-0 80 secs




WWW.MI40X.COM 29

PHASE 3 - WORKOUT 4: CHEST / DELTS / BACK DURATION: 69 MINSEXERCISE SETS

TARGET REPS


A 45 Incline Dumbbell Press 4+1 4 x 61 x 20 4-0-1-0 80 secs

B Flat Barbell Bench Press 3 8 + CS-6 Sets 4-0-1-0 80 secs

C 30 Incline Dumbbell Flys 3 8 + NOS-X (last set) 4-0-1-0 40 secs

D1 Seated Dumbbell Overhead Press 3 12 4-0-1-0

D2 Bent Over Dumbbell Lateral Raises 3 12 * 4-0-1-0 40 secs

E Reverse Grip Pull Ups (with orange band) 4 8 4-0-1-0 80 secs

F1 Bent Barbell Rows 5 8 4-0-1-0

F2 Deadlifts (bent-knee) 5 8 4-0-1-0 2 mins

* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps

+ Optional: calves



WWW.MI40X.COM 30

PHASE 3 - WORKOUT 5: HAMS / QUADS DURATION: 61 MINSEXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS

A Lying Leg Curls - Body Extended 6 6 + 10 partials (all sets) 4-0-1-0 40 secs

B1 Leg Press - Feet Narrow (feet and knees touching) 4 10 4-0-1-0

B2 Leg Press - Feet Wide 4 10 1 1/2s* 4-0-1-0 80 secs

C Wide Stance Barbell Back Squats (glute emphasis) 8 8 4-0-1-0 80 secs

D1 Heels Elevated Dumbbell Squats 5 15 4-0-1-0

D2 Stiff leg Dumbbell Deadlift - Toes Elevated 5 21 4-0-1-0 80 secs





WWW.MI40X.COM 31

PHASE 4 - WORKOUT 1: CHEST / SIDE DELTS DURATION: 62 MINSEXERCISE SETS

TARGET REPS


A 30 Incline Dumbbell Press 5 6 3-0-1-0 80 secs

B 60 Incline Dumbbell Press 3 10 3-0-1-0 80 secs

C1 Incline Barbell Bench Press with inward Intention 6 8 4-0-X-0

C2 Plyo Pushups 6 21 (or failure) * 4-0-1-0 80 secs

D Dumbbell Overhead Press 4 8 4-0-2-0 80 secs

E 45 Incline Side Lying One-Arm Dumbbell Lateral Raises 3 12 4-0-1-00 (40 after

final set)

F Seated Two-Arm Dumbbell Lateral Raises 3 21 + NOS (last set) 4-0-1-0 40 secs

* 3 sets narrow hand spacing, 3 sets wide

+ Optional: calves



WWW.MI40X.COM 32

PHASE 4 - WORKOUT 2: BACK / HAMS DURATION: 64 MINSEXERCISE SETS

TARGET REPS


A Bent Barbell Rows (outward Intention) 6 8 + NOS(last set) 3-0-1-0 2 mins

B One-Arm Dumbbell Rows 3 6 3-0-1-0 80 secs

C Incline Prone Two-Arm Dumbbell Rows 3 8 + NOS-X (last set) 3-0-1-1 80 secs

D Lying Leg Curls - Body Extended 6 6 + 10 partials (all sets) 3-0-1-0 80 secs

E Deadlifts (bent-knee) 5 5 4-0-1-0 2 mins




WWW.MI40X.COM 33

PHASE 4 - WORKOUT 3: QUADS DURATION: 60 MINSEXERCISE SETS

TARGET REPS


A Barbell Front Squats - Heels Elevated 1-2 4 8 4-0-1-0 2 mins

B Dumbbell Squats (DBs beside hips) 4 8 + NOS-X (last set) 3-0-1-0 80 secs

C Bulgarian Split Squats - front foot on a 6 box (back foot on bench) 4 21 4-0-1-00 (2m after

final set)

D Leg Press (feet low) 3 6 note the tempo 6-0-6-0 80 secs

E Leg Extensions 3 8BPak Strip

Sets(all sets)

4-0-1-0 80 secs

+ Optional: calves



WWW.MI40X.COM 34

PHASE 4 - WORKOUT 4: SQUAT / BENCH / DEADLIFT DURATION: 53 MINSEXERCISE SETS

TARGET REPS


A Barbell Back Squats (yes, squats again!) 6 8,6,48,6,4 4-0-1-0 2 mins

B Bench Press (with red bands) 6 10,8,610,8,6 3-0-1-2 2 mins

C1 Wide-Grip Pull-Ups (weighted if necessary) 7 7 3-0-3-0

C2 Deadlifts (bent-knee) 7 7 3-0-3-0 2 mins




WWW.MI40X.COM 35

PHASE 4 - WORKOUT 5: ARMS / SIDE DELTS DURATION: 52 MINSEXERCISE SETS

TARGET REPS


A Standing Barbell Curls 4 8 4-0-1-040 (80

after final set)

B1 Reverse-Grip DB Preacher Curls (pronated) - avoid shoulder rotation 3 10 4-0-1-0

B2 Dumbbell Preacher Curls (supinated - palms up) 3 12 4-0-1-0 40 secs

C Incline Dumbbell Curls 3 8 + NOS-X (last 2 sets) 3-1-1-2 40 secs

D Tricep Pressdowns 3 15 + NOS-X (last 2 sets) 4-0-1-0 40 secs

E1 Cable Crossovers (cable height high, hands together in front of thighs at the bottom) 3 10 4-0-1-0

E2 Seated Dumbbell Lateral Raises 3 10 BPak Strip Sets(all sets) 3-0-1-1 80 secs

+ Optional: calves



WWW.MI40X.COM 36

PHASE 5 - WORKOUT 1: CHEST / BACK DURATION: 49 MINSEXERCISE SETS

TARGET REPS


A1 Flat Barbell Bench Press 4 10 4-1-1-0 40 (this is correct)

A2 Wide-Grip Pull-Ups 4 10 4-1-1-0 40 secs

B1 Incline Dumbbell Flys 3 10 4 sec concentric 4-0-4-0

B2 Reverse-Grip Pull-Ups with orange bands 3 10 4-0-1-0 80 secs

C Incline Dumbbell Press 3 15 1 1/2s* 4-0-1-0 40 secs

D Two-Arm Bent-Over Dumbbell Rows 3 10 4-0-1-0 40 secs

E1Cable Crossovers (cable height high, hands together in front of thighs at the bottom)

2 10 4-0-1-0

E2 Cable Crossovers (step forward and extend arms in front to chin height) 2 10+ NOS-X (last set) 4-0-1-0 40 secs

F Machine Rows (any) 3 10 3 second isometric 4-0-1-3 40 secs





WWW.MI40X.COM 37

PHASE 5 - WORKOUT 2: QUADS / BICEPS DURATION: 61 MINSEXERCISE SETS

TARGET REPS


A Leg Press (feet low) 4 15 4-0-1-0 2 mins

B Leg Extensions 3 15 4-0-1-0 2 mins

C Reverse Lunges (all reps on one side, then the other) 3 156 sec

eccentric 6-0-2-00 (40 after

final set)

D Incline Dumbbell Curls 3 8 + NOS-X (last set) 4-0-1-0 40 secs

E Seated Alternating Dumbbell Curls (all reps one arm, then the other) 3 15 4-0-1-00 (2m after

final set)

F Low Cable, Standing Cable Curls facing away from apparatus 3 15+ NOS-X (last set) 4-0-1-0 40 secs

+ Optional: calves



WWW.MI40X.COM 38

PHASE 5 - WORKOUT 3: HAMS / DELTS / TRICEPS DURATION: 61 MINSEXERCISE SETS

TARGET REPS


A Glute-Ham Raises (squeezing a 2-3" ball between knees) 3 15 4-0-1-0 80 secs

B Single-Leg Lying Leg Curls (2 - 3" ball between knees) 3 10+ 10 partials

(all sets) 4-0-1-00 (2m after

final set)

C Stiff-Leg Dumbbell Deadlifts (toes elevated) 3 21 + NOS-X (last set) 4-0-1-0 80 secs

D1 Seated Dumbbell Lateral Raises 3 6 4-0-1-0

D2 Standing Cable Lateral Raises 3 15 + 10 partials (all sets) 4-0-1-0 80 secs

E Dumbbell Overhead Press 3 8 4-0-1-0 40 secs

F Lying Barbell Tricep Extensions 3 21 4-0-1-0 40 secs

G1 Overhead Rope Extensions 3 15 4-0-1-0

G2 Close-Grip Pushups 3 21 4-0-1-0 40 secs




WWW.MI40X.COM 39

*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***

PHASE 6 - WORKOUT 1: CHEST / DELTS / TRICEPS DURATION: 77 MINSEXERCISE SETS TARGET REPS * TEMPO REST SET / WEIGHT / REPS

A Flat Dumbbell Press 4 6 + NOS (last set) 4-0-1-0 80 secs

B 30 Incline Dumbbell Press 3 10 + NOS-X (last set) 4-0-1-0 40 secs

C Incline Barbell Bench Press 3 12 + NOS (last set) 4-0-1-0 80 secs

D Flat Dumbbell Flys 2 10 + NOS-X (both sets) 4-0-1-0 80 secs

E 75 Incline Standing Prone Lateral Raises 3 12 1 1/2s* 4-0-1-0 40 secs

F One-Arm Bent Over Cable Laterals 3 15 + NOS (last set) 4-0-1-0 40 secs

G 60 Incline Supine (palms up) Front Raises 2 15 4-0-1-0 40 secs

H1 Close-Grip Bench Press with Thin Bands 4** 12 4-0-1-2

H2 Overhead Rope Extensions 2 21 + NOS-X (last set) 4-0-1-0 40 secs

* perform the rep at the bottom **following the completion of the superset (2 rounds), perform 2 additional sets of H1 taking 40 seconds rest between

+ Optional: calves



WWW.MI40X.COM 40

*** ALL A.M WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) ***

PHASE 6 - WORKOUT 2 (AM): BACK / BICEPS DURATION: 64 MINSEXERCISE SETS

TARGET REPS


A1 Deadlift (bent-knee) with Orange Bands 6 21,14,7,7,14,21 4-0-1-02 min (this is

correct)

A2Reverse-Grip Pull-Ups with 2 Orange Bands (for NOS-X: bodyweight, then 1 band, then 2 bands, done)

6 8 + NOS-X (last set) 3-0-1-0 80 secs

B One-Arm Dumbbell Rows 4 12 + NOS-X (last set) 4-0-1-0 40 secs

C Incline Dumbbell Curls 3 6 6 second eccentric 6-0-1-0 80 secs

D Standing Elbows High BB Curls (drive elbows together) 5 8 4-0-1-0 80 secs




WWW.MI40X.COM 41

PHASE 6 - WORKOUT 2 (PM): BACK / BICEPS DURATION: 66 MINSEXERCISE SETS

TARGET REPS


A1 60 Incline Supine Overhead Reverse-Grip Pulldowns 4 15 + NOS-X (last set) 4-0-1-0

A2 Seated Cable Rows 4 15 + 5 partials (all sets) 4-0-1-0

A3 Reverse-Grip Pulldowns (slight backward lean from hips, not spine) 4 15 4-0-1-0

A4 Incline Prone Two-Arm Dumbbell Rows 4 8 6 second isometric 4-0-1-6 80 secs

B One-Arm Dumbbell Rows (no rest between arms) 4 12+ NOS-X (last set) 4-0-1-0 80 secs

C1 Two-Arm High Cable Curls 3 15 4-0-1-0

C2 Prone Barbell Spider Curls 3 12 + NOS (last set) 4-0-1-0

C3 Low Cable, Cable Curls facing away from apparatus 3 21 4-0-1-0 80 secs




WWW.MI40X.COM 42

PHASE 6 - WORKOUT 3 (AM): QUADS / HAMS DURATION: 61 MINSEXERCISE SETS

TARGET REPS


A Single Leg Leg Press OR Reverse Lunges (DBs besides hips) 4 15 4-0-1-00 (80 after

final set)

B Barbell Back Squats 6 8 4-0-1-0 2 mins

C Dumbbell Squats - Heels Elevated 4 21 bottom half reps only 4-0-1-0 40 secs

D Seated Hamstring Curls OR Glute-Ham Raises 3 21 4-0-1-0 40 secs

E Barbell Stiff-Leg Deadlifts 3 15 + NOS (last set) 4-0-1-0 40 secs

F Leg Press (feet high, wide and externally rotated) 4 12 + NOS (last set) 4-0-1-0 40 secs

+ Optional: calves



WWW.MI40X.COM 43

PHASE 6 - WORKOUT 3 (PM): HAMS / QUADS DURATION: 60 MINSEXERCISE SETS

TARGET REPS


A Barbell Reverse Lunges (all one side then the other) 4 21 1 1/2s* 4-0-1-0 0 (2m after final set)

B1 Barbell Front Squats 4 15 3-0-1-0

B2 Barbell Back Squats 4 10 4-0-1-0

B3 Leg Press - Feet High & Wide (glute / hamstring emphasis) 4 15 4-0-1-0

B4 Lying Leg Curls - Body Extended 4 6 4-0-1-0

B5 Lying Leg Curl - Body Flexed 4 6 + 10 partials (all sets) 4-0-1-0

B6 Dumbbell Walking Lunges 4 15 4-0-1-0 3 mins


+ Optional: calves



WWW.MI40X.COM 44

PHASE 6 - WORKOUT 4: BACK / CHEST / ARMS DURATION: 71 MINSEXERCISE SETS

TARGET REPS


A1 Underhand 1-Arm DB Rows (externally rotate so palm faces forward) 5 10 4-0-1-0

A2 Flat Dumbbell Bench Press 5 12 4-1-1-1 40 secs

B1 Seated Cable Rows (shoulder-width grip) 4 10 * note the tempo * 5-0-2-2

B2 60 Incline Dumbbell Press 4 10 4-0-1-0 40 secs

C1 Reverse-Grip Pulldowns (FULL retraction and depression) 3 15** note the

tempo ** 4-4-4-0

C2 Plyo Pushups 3 21 4-0-1-0 40 secs

D1 Overhead Rope Extensions 3 12 + NOS-X (last set) 4-0-1-2

D2 Incline Dumbbell Curls 3 12 + NOS-X (last set) 4-0-1-0 40 secs

E Standing Barbell Curls 3 12 + NOS (last set) 4-0-1-0 40 secs




WWW.MI40X.COM 45


TARGET REPS


A Leg Press (feet low) 4 8 + CS-6 Sets 4-0-1-0 80 secs

B Leg Extensions 4 8 + CS-6 Sets 4-0-1-0 80 secs

C Lying Leg Curls - Body Extended 4 10BPak Strip

Sets(all sets)

4-0-1-0 80 secs

D Glute-Ham Raises 5 8 4-0-1-0 40 secs

+ Optional: calves



WWW.MI40X.COM 46

PHASE 6 - WORKOUT 6 (AM): HAMS / BACK / SIDE DELTS DURATION: 58 MINSEXERCISE SETS

TARGET REPS


A Stiff-Leg Deadlifts 4 21 4-0-1-0 80 secs

B Deadlifts (bent-knee) 4 8 + NOS (last set) 4-0-1-0 80 secs

C Reverse-Grip Pull-Ups (assisted or bands) 4 8 + NOS (ALL sets) 4-0-1-0 80 secs

D Seated Dumbbell Lateral Raises 4 8 + NOS (ALL sets) 4-0-1-0 80 secs




WWW.MI40X.COM 47

PHASE 6 - WORKOUT 6 (PM): REAR DELTS / BACK / HAMS DURATION: 62 MINSEXERCISE SETS

TARGET REPS


A1 Bent Over Dumbbell Lateral Raises 4 12 4-0-1-0

A2 Bent Over Cable Lateral Raises(chest up) 4 12 + NOS (last set) 4-0-1-0 40 secs

B Reverse-Grip Pulldowns 4 10 2 Sec Stretch 4-2-1-0 40 secs

C Straight-Arm Cable Pullovers 4 21 4-0-1-0 40 secs

D Bent Barbell Rows (outward intention) 6 8 + NOS (last set) 4-0-1-0 40 secs

E1 Lying Leg Curls - Toes out 5 12 4-0-1-0

E2 Lying Leg Curls - Toes neutral 5 12 4-0-1-0

E3 Lying Leg Curls - Toes In 5 12 4-0-1-0 80 secs




WWW.MI40X.COM 48

PHASE 6 - WORKOUT 7: CHEST / ARMS DURATION: 82 MINSEXERCISE SETS

TARGET REPS


A Flat BB Bench Press with thin red bands (3 sets narrow-grip, 3 sets 4 wider) 6 12+ NOS

(last set) 4-0-1-2 40 secs

B1 Incline Dumbbell Press 4 10 + NOS-X (last set) 4-0-1-0

B2 Cable Crossovers 4 10 4-0-1-2 40 secs

D1 Plyo Pushups 4 15 4-0-1-0 40 (this is correct)

D2 Pushups 4 15 4-0-1-0 40 secs

E Machine Preacher Curls 4 12 + NOS (last set) 4-0-1-2 40 secs

F Incline Dumbbell Curls 3 21 4-0-1-0 40 secs

G1 Standing Barbell Reverse Curls 3 10 4-0-1-0

G2 Standing Barbell Curls 3 10 4-0-1-0 40 secs

H Reverse-Grip Tricep Pushdowns (cambered or E.Z bar) 5 8+ NOS-X (last set) 4-0-1-1 40 secs

+ Optional: calves



WWW.MI40X.COM 49

PHASE 6 - WORKOUT 8: HAMS / QUADS DURATION: 75 MINSEXERCISE SETS

TARGET REPS


A1 Lying Leg Curls - Hips Extended 6 8 +5 partials(all sets) 4-0-1-0

A2 Barbell Back Squats 6 8 4-0-1-0

A3 Alternating Dumbbell Lunges 6 8 4-0-1-0

A4 Dumbbell Squats (DBs beside hips) 6 21 4-0-1-0 2 mins

B1 Leg Press - Feet Narrow 4 10 4-0-1-0

B2 Leg Press - Feet Wide 4 10 4-0-1-0

B3 Leg Extensions 4 12 3 sec isometric 4-1-1-3

B4 Stiff-Leg Deadlifts 4 15 4-0-1-0

B5 Seated Leg Curls 4 21 4-1-1-0 3 mins

+ Optional: abs / core END OF 40 DAYS


Documents

MI40-X - Workout Sheets - 3. 'Pro' (Advanced)