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Printable Workout Sheets
BEN PAKULSKI PRESENTS
PRO LEVEL
PRINTABLE WORKOUT
SHEETS
Eric Babcock
Issued: 2014-12-11
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Printable Workout Sheets
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.
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CALENDAR
PHASES
PHASE 1
PHASE 2
PHASE 3
PHASE 4
PHASES
5&6
DAY 1
(E.G MON)
DAY 2
(E.G TUE)
DAY 3
(E.G WED
Chest
Front Delts
Biceps
(Abs/Core)
Back
Rear Delts
Triceps
(Calves 1)
Quads
Hams
(Abs/Core)
Chest
Front Delts
Side Delts
Biceps
(Abs/Core)
Back
Rear Delts
Triceps
(Calves 2)
OFF (moderate kcals
(mod/low
carb))
DAY 4
(E.G
THUR)
DAY 5
(E.G FRI)
DAY 6
(E.G SAT)
DAY 7
(E.G SUN)
COMMENTS
Biceps
Chest
Side Delts
Front Delts
(Calves 2)
Triceps
Back
(Abs/Core)
Hams
Quads
(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
Quads
Hams
(Abs/Core)
Biceps
Chest
Delts
Side Delts
(Calves 1)
Triceps
Back
(Abs/Core)
Hams
Quads
(Calves 2)
OFF
(extreme
high
kcal day)
As Above
Chest
Back
(Abs/Core)
Quads
(Calves 1)
Side Delts
Arms
(Abs/Core)
Chest
Delts
Rear Delts
Back
(Calves 2)
Hams
Quads
(Abs/Core)
OFF
Power / Hypertrophy Phase
Chest
Side Delts
(Calves 1)
Back
Hams
(Abs/Core)
Quads
(Calves 2)
OFF
Squat
Bench
Deadlift
(Abs/Core)
Arms
Side Delts
(Calves 1)
OFF
Strength / High Threshold Training
Chest
Back
(Abs/Core)
Quads
Biceps
(Calves 2)
+ HIIT
Hams
Side Delts
Delts
Triceps
(Abs/Core)
OFF
PHASE 6
Chest
Delts
Triceps
(Calves 1)
(am + pm)
Back
Biceps
(Abs/Core)
(am + pm)
Quads
Hams
(Calves 2)
Phase 5: Deload Phase (4 days)
Back
Chest
Arms
(Abs/Core)
Quads
Hams
(Calves 1)
(am + pm)
Hams,Back
Side Delts
Rear Delts
(Abs/Core)
Chest
Arms
(Calves 2)
Quads
Hams
(Abs/Core)
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Eric Babcock SMQXQX3E
Phase 6: Overreach / Hypertrophy (8 days)
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Printable Workout Sheets
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
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Isometric hold: For the purposes of this program, an isometric hold is employed following the concentric
portion 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 followed
by 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 3
successive 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.
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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.
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Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the
prescribed 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.
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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
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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.
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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.
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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 exercise
Workout 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
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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
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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
6 x 15 second max effort
with 90 seconds rest in
between
5 x 20 second max effort
with 90 seconds rest in
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 heartrate 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.
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PHASE 1 - WORKOUT 1:
CHEST / FRONT DELTS / BICEPS
EXERCISE
SETS
TARGET
REPS
DURATION: 68 MINS
TEMPO
REST
4-0-1-0
80 secs
Incline BB Bench Press (shoulder-width-grip)
Incline BB Bench Press (4" wider than shoulder width)
+ NOS
(last set)
4-1-1-0
80 secs
Flat DB Flys
+ NOS-X
(last set)
4-1-1-0
40 secs
D1
Cable Crossovers
(bring cables from slightly below shoulder height to chin)
15
4-1-1-0
D2
Plyo Push-Ups
21
4-0-1-0
D3
Plate Bus Driver Front Raises
12
4-0-1-0
E1
Two-Arm Standing Dumbbell Curls (MAX supination)
6*
12
4-0-1-1
E2
Prone 45 Barbell Spider Curls (elbows in)
+ NOS
(last set)
4-0-1-0
40 secs
Barbell Preacher Curls
12
2-second
isometric
4-0-2-2
40 secs
SET / WEIGHT / REPS
80 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
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PHASE 1 - WORKOUT 2:
BACK / REAR DELTS / TRICEPS
EXERCISE
DURATION: 62 MINS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-2
40 secs
4-0-1-0
40 secs
4-0-1-0
40 secs
4-0-1-0
40 secs
Seated Cable Row (Outward intention)
(Shoulder-width grip, bar to stomach)
10
Bent Barbell Rows (outward intention)
14,10,7
7,10,14,21
Reverse Grip (Assisted or bands) PullUps
10
Supine 60 Incline Cable Pulldowns
10
E1
Bent Over Dumbbell Lateral Raises
10
+ NOS
(last set)
4-0-1-0
E2
Bent Over Cable Lateral Raises
10
+ NOS
(last set)
4-0-1-0
F1
Double-Rope Tricep Pressdowns with elbows back
15
2 sec
isometric
4-0-1-2
F2
Decline (slight) Barbell Tricep Extensions
4-0-1-0
40 secs
Overhead Dumbbell Tricep Extensions
10
4-0-1-0
80 secs
+ NOS-X
(last set)
SET / WEIGHT / REPS
40 secs
* 2 second isometric holds each rep, plus 5 partials at the end of each set
+ Optional: calves
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PHASE 1 - WORKOUT 3:
EXERCISE
QUADS / HAMS
DURATION: 63 MINS
SETS
TARGET
REPS
TEMPO
REST
5-7second
isometric
4-0-1-(5-7)
40 secs
Leg Extensions
One-Leg Leg Press - feet high
(OR Drop Box Lunge w/h Low Cable resistance)
21
4-0-1-0
80 (0
between
legs)
Barbell Back Squats
21, 14, 10
10, 10, 10
4-0-1-0
80 secs
Leg Press (feet low)
10
+ NOS
(last set)
4-0-1-0
80 secs
Seated Leg Curls
21
Avoid
Failure
4-0-1-0
40 secs
Lying Leg Curl - Body Extended
4-0-1(2)-0
40 secs
SET / WEIGHT / REPS
* 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.
+ Optional: abs / core
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16
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PHASE 1 - WORKOUT 4:
EXERCISE
BICEPS / CHEST / SIDE DELTS +
FRONT DELTS
SETS
TARGET
REPS
TEMPO
DURATION: 64 MINS
REST
A1
Barbell Preacher Curls
5 second
isometric
4-0-1-5
A2
Incline Dumbbell Curls
+ NOS-X
(last set)
4-0-1-0
40 secs
One-Arm High Cable Curls
15
4-0-1-0
0 (40 after
final set)
Incline Dumbbell Press
15
4-0-1-0
40 secs
Flat Dumbbell Press with internal rotation
15
7-1-2-1
40 secs
E1
Prone 75 Incline Dumbbell Lateral Raises
15
4-0-1-0
E2
Bent-Over Cable Lateral Raises
(right across body, elbows locked)
15
2-1-1-1
E3
Standing Cable Lateral Raises
(straight-arms, no movement at elbow)
15
4-0-1-0
7 second
eccentric
SET / WEIGHT / REPS
80 secs
+ Optional: calves
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PHASE 1 - WORKOUT 5:
EXERCISE
TRICEPS / BACK
SETS
TARGET
REPS
DURATION: 66 MINS
TEMPO
REST
4-0-1-0
80 secs
Incline (slight) Barbell Tricep Extensions
Seated Overhead Cable Tricep Extensions
+ NOS
(ALL sets)
4-0-1-0
40 secs
Bench Tricep Dips
+ NOS
(ALL sets)
4-0-1-0
40 secs
Deadlifts (bent-knee) with orange bands
12,8,6
12,8,6
4-0-1-0
40 secs
E1
Wide-Grip Pull-Ups
10
E2
Reverse-Grip Pulldowns (outward intention)
14*
Machine Row (any) (maximal intention)
2 second
stretch
** note the
tempo
SET / WEIGHT / REPS
4-2-1-0
4-0-1-0
40 secs
** 10-3-10-0
80 secs
* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back
+ Optional: abs / core
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18
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PHASE 1 - WORKOUT 6:
HAMSTRINGS / QUADS
EXERCISE
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
4-0-1-0
80 secs
Lying Leg Curls - Body Extended
B1
Dumbbell Lunges - DBs slightly in front of knees
7,7,14,14
B2
Dumbbell Squats - DBs beside hips
7,7,14,14
Glute-Ham Raises OR Barbell Glute Bridges
7,14,7,14
D1
Stiff-Leg Deadlifts
21
4-0-1-0
D2
Step-Ups w/h Low Cable resistance (21 reps with 1 leg, then
the other)
21
4-0-1-0
*
4 second
concentric
SET / WEIGHT / REPS
4-0-1-0
4-0-1-0
40 secs
4-0-1-4
40 secs
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
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Eric Babcock SMQXQX3E
19
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PHASE 2 - WORKOUT 1:
EXERCISE
CHEST / FRONT + SIDE DELTS / BICEPS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
40 secs
40 secs
30 Incline Dumbbell Press
10
60 Incline Dumbbell Press
10
+ 5 partials
(all sets)
4-0-1-0
C1
Flat Dumbbell Flyes
+ NOS-X (last
set)
4-0-1-0
C2
Cable Crossovers
(cable height high, hands together in front of thighs
at the bottom)
10
+ BPak Strip
Sets
4-0-1-0
D1
Floor Lying Cable Front Raises
10
2 sec
eccentric
4-0-1-2
D2
Standing Two-Arm Cable Lateral Raises
15
E1
BB Preacher Curls
(stop just short of forearm reaching 90 at the top)
10
5 sec
eccentric
4-0-1-5
E2
Incline Dumbbell Curls
10
+ partials to
failure
3-0-1-0
3-0-1-0
DURATION: 61 MINS
SET / WEIGHT / REPS
80 secs
40 secs
40 secs
+ Optional: abs / core
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20
pro level
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PHASE 2 - WORKOUT 2:
EXERCISE
BACK / REAR DELTS / TRICEPS
DURATION: 62 MINS
SETS
TARGET
REPS
TEMPO
REST
+ NOS-X (last
set)
4-0-1-0
40 secs
4-0-1-0
40 secs
A1
Wide Grip (Assisted or bands) Pull Ups
A2
Reverse-Grip Barbell Rows (outward intention)
B1
Machine Row (ideally hammer)
12
2 second
isometric
4-0-1-2
B2
Reverse Pec Deck (for rear delts, not the back)
10
+ 10 partials
(all sets)
4-0-1-0
40 secs
Deadlifts (bent-knee)
7,7,7
14,21
4-0-1-0
40 secs
Lying Barbell Tricep Extensions
15
4-0-1-0
80 secs
Overhead Rope Extensions
10
4-0-1-0
40 secs
1 1/2s *
SET / WEIGHT / REPS
* perform the 1/2 rep from the bottom
+ Optional: calves
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21
pro level
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PHASE 2 - WORKOUT 3:
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 68 MINS
TEMPO
REST
4-0-1-0
2 mins
Barbell Back Squats
Heels elevated Dumbbell Squats
(DBs in front of knees)
12
6 second eccentric
6-0-2-0
80 secs
Barbell Reverse Lunges
(all reps on one side, then the other)
10
1 1/2s*
4-0-1-0
40 secs
D1
Lying Leg Curls - Body Extended
D2
Lying Leg Curls - Body Flexed
10
+ 10 partials
(all sets)
4-0-1-0
40 secs
Barbell Glute Bridges
21
+ 5 partials
(all sets)
4-0-1-4
40 secs
SET / WEIGHT / REPS
4-0-1-0
*perform the rep at the bottom
+ Optional: abs / core
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22
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PHASE 2 - WORKOUT 4:
EXERCISE
BICEPS / CHEST / DELTS
DURATION: 61 MINS
SETS
TARGET
REPS
TEMPO
REST
A1
Reverse Grip Pull-Up
(bicep emphasis - ensure full contraction)
10 sec
eccentric
10-1-2-0
40 (this is
correct)
A2
Decline (slight) DB Press
(hands 2 outside of elbows throughout)
4-0-1-0
40 secs
B1
Incline Alternating DB Curls
(non-working arm held in contraction)
B2
45 Incline Dumbbell Press
C1
Alternating Concentration Curls
(focus on max supination)
4-0-1-0
C2
Cable Crossovers (cables highest setting, hands
together in front of thighs at the bottom)
15
4-0-1-0
C3
Pushups
21
4-0-1-0
D1
Seated Vertical Dumbbell Press-strict
(abs shortened)
15
4-0-1-0
D2
Prone Seated DB Lateral Raises
(chest pressed into vertical bench)
12
SET / WEIGHT / REPS
4-0-1-0
+ NOS-X (last
set)
+ 5 partials
(all sets)
4-0-1-0
4-0-1-0
40 secs
80 secs
40 secs
* bottom half reps only, plus NOS-X after last set
+ Optional: calves
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Eric Babcock SMQXQX3E
23
pro level
Printable Workout Sheets
PHASE 2 - WORKOUT 5:
EXERCISE
TRICEPS / BACK
DURATION: 69 MINS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
40 secs
Cable Cross Tricep Extension
with elbows retracted (strict/no cheating)
15
B1
Neutral-Grip Pulldowns - Vertical
(outward intention on the eccentric)
4-0-1-0
B2
Neutral-Grip Pulldowns - 45 Lean back
(outward intention on eccentric)
12
4-0-1-0
80 secs
Tricep Pressdowns
10
4-0-1-0
80 secs
Deadlift (bent-knee)
7,7,14,21
4-0-1-0
40 secs
Machine Rows (any)
Bodyweight Parallel Bar Dips - Feet in Front
(slight forward lean)
To Failure
C
D
E1
E2
+ NOS-X
(last set)
+ NOS-X
(last set)
SET / WEIGHT / REPS
4-0-1-2
4-0-1-0
40 secs
* 1 1/2s (the 1/2s should be in the top half of this movement)
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
24
pro level
Printable Workout Sheets
PHASE 2 - WORKOUT 6:
EXERCISE
HAMSTRINGS / QUADS
SETS
TARGET
REPS
DURATION: 63 MINS
TEMPO
REST
Glute-Ham Raises OR Lying Leg Curls
(body extended)
12
4-0-1-1
40 secs
One Leg Leg Press (downward intention)
21
4-0-1-0
0 (80 after
final set)
Leg Press - Feet Wide (inward intention)
15
1 1/2s*
4-0-1-0
40 secs
Hack Squat with feet & knees together / touching
+ NOS-X
(last set)
4-0-1-0
40 secs
Step-Ups (15 on one side, then the other, no rest in
between)
15
4-0-1-0
40 secs
SET / WEIGHT / REPS
* perform the rep at the bottom
+ Optional: calves
[Link]
Eric Babcock SMQXQX3E
25
pro level
Printable Workout Sheets
PHASE 3 - WORKOUT 1:
EXERCISE
CHEST / BACK
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
A1
Flat Barbell Bench Press with orange bands
6-0-1-0
40 (this is
correct)
A2
Bent Barbell Rows (outward intention)
4-0-1-0
40 secs
Incline Dumbbell Press
+ CS-6 Sets
4-1-1-1
80 secs
Seated Cable Rows Sitting on 9 Elevation (Outward
Intention)
10
5 partials
(all sets)
6-0-3-0
40 secs
D1
Flat Dumbbell Flys
6-0-1-0
D2
Two-Arm Bent-Over Dumbbell Rows
4-0-1-0
40 secs
Deadlift (bent-knee)
12
4-0-1-0
40 secs
Stick to rest
period!
SET / WEIGHT / REPS
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
26
pro level
Printable Workout Sheets
PHASE 3 - WORKOUT 2:
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
4-1-1-1
2 mins
40 secs
Barbell Front Squats
6+1
6x6
1x25
Leg Press (feet low)
4+1
4x8
1x40
4-0-1-0
C1
Alternating Barbell Lunges - lean forward at the hip
(glute emphasis)
10
1 1/2s
4-0-1-0
C2
One-Leg Lying Leg Curls - Hips Extended
21
4-0-1-0
40 secs
Barbell Stiff-Leg Deadlifts
21
4-0-1-0
40 secs
SET / WEIGHT / REPS
* 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
[Link]
Eric Babcock SMQXQX3E
27
pro level
Printable Workout Sheets
PHASE 3 - WORKOUT 3:
EXERCISE
SIDE DELTS / ARMS
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
A1
Seated Dumbbell Lateral Raises
4-0-1-0
A2
Cable Lateral Raises
4-0-1-0
40 secs
Reverse Grip Pull-Ups
(bicep emphasis - ensure full contraction)
6 second
eccentric
6-0-1-0
80 secs
1-Arm DB Pronation / Supination Preacher Curl (no
shoulder rotation)
2 second
isometric
4-1-1-2
40 secs
D1
Standing Barbell Reverse Curls
2 second
isometric
4-0-1-2
D2
Standing Barbell Curls (palms up as normal)
2 second
isometric
4-0-1-2
40 secs
Lying Barbell Tricep Extensions
4-0-1-0
40 secs
Machine Tricep Dips
10
4-0-1-0
80 secs
BPak Strip
Sets(all
sets)
SET / WEIGHT / REPS
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
28
pro level
Printable Workout Sheets
PHASE 3 - WORKOUT 4:
EXERCISE
CHEST / DELTS / BACK
SETS
TARGET
REPS
4+1
4x6
1 x 20
DURATION: 69 MINS
TEMPO
REST
4-0-1-0
80 secs
45 Incline Dumbbell Press
Flat Barbell Bench Press
+ CS-6 Sets
4-0-1-0
80 secs
30 Incline Dumbbell Flys
+ NOS-X
(last set)
4-0-1-0
40 secs
D1
Seated Dumbbell Overhead Press
12
D2
Bent Over Dumbbell Lateral Raises
12
Reverse Grip Pull Ups (with orange band)
F1
Bent Barbell Rows
F2
Deadlifts (bent-knee)
SET / WEIGHT / REPS
4-0-1-0
*
4-0-1-0
40 secs
4-0-1-0
80 secs
4-0-1-0
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
[Link]
Eric Babcock SMQXQX3E
29
pro level
Printable Workout Sheets
PHASE 3 - WORKOUT 5:
EXERCISE
HAMS / QUADS
DURATION: 61 MINS
SETS
TARGET
REPS
TEMPO
REST
+ 10 partials
(all sets)
4-0-1-0
40 secs
Lying Leg Curls - Body Extended
B1
Leg Press - Feet Narrow
(feet and knees touching)
10
B2
Leg Press - Feet Wide
10
Wide Stance Barbell Back Squats
(glute emphasis)
D1
Heels Elevated Dumbbell Squats
D2
Stiff leg Dumbbell Deadlift - Toes Elevated
SET / WEIGHT / REPS
4-0-1-0
1 1/2s*
4-0-1-0
80 secs
4-0-1-0
80 secs
15
4-0-1-0
21
4-0-1-0
80 secs
* perform the rep at the bottom
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
30
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 1:
EXERCISE
CHEST / SIDE DELTS
SETS
TARGET
REPS
DURATION: 62 MINS
TEMPO
REST
30 Incline Dumbbell Press
3-0-1-0
80 secs
60 Incline Dumbbell Press
10
3-0-1-0
80 secs
C1
Incline Barbell Bench Press with inward Intention
4-0-X-0
C2
Plyo Pushups
21
(or failure)
Dumbbell Overhead Press
45 Incline Side Lying One-Arm Dumbbell Lateral
Raises
Seated Two-Arm Dumbbell Lateral Raises
4-0-1-0
80 secs
4-0-2-0
80 secs
12
4-0-1-0
0 (40 after
final set)
21
4-0-1-0
40 secs
+ NOS
(last set)
SET / WEIGHT / REPS
* 3 sets narrow hand spacing, 3 sets wide
+ Optional: calves
[Link]
Eric Babcock SMQXQX3E
31
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 2:
EXERCISE
BACK / HAMS
DURATION: 64 MINS
SETS
TARGET
REPS
TEMPO
REST
+ NOS
(last set)
3-0-1-0
2 mins
3-0-1-0
80 secs
Bent Barbell Rows (outward Intention)
One-Arm Dumbbell Rows
Incline Prone Two-Arm Dumbbell Rows
+ NOS-X
(last set)
3-0-1-1
80 secs
Lying Leg Curls - Body Extended
+ 10 partials
(all sets)
3-0-1-0
80 secs
Deadlifts (bent-knee)
4-0-1-0
2 mins
SET / WEIGHT / REPS
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
32
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 3:
EXERCISE
QUADS
DURATION: 60 MINS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
2 mins
3-0-1-0
80 secs
4-0-1-0
0 (2m after
final set)
Barbell Front Squats - Heels Elevated 1-2
Dumbbell Squats (DBs beside hips)
Bulgarian Split Squats - front foot on a 6 box (back
foot on bench)
21
Leg Press (feet low)
note the
tempo
6-0-6-0
80 secs
Leg Extensions
BPak Strip
Sets(all
sets)
4-0-1-0
80 secs
+ NOS-X
(last set)
SET / WEIGHT / REPS
+ Optional: calves
[Link]
Eric Babcock SMQXQX3E
33
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 4:
EXERCISE
SQUAT / BENCH / DEADLIFT
SETS
TARGET
REPS
DURATION: 53 MINS
TEMPO
REST
Barbell Back Squats (yes, squats again!)
8,6,4
8,6,4
4-0-1-0
2 mins
Bench Press (with red bands)
10,8,6
10,8,6
3-0-1-2
2 mins
C1
Wide-Grip Pull-Ups (weighted if necessary)
3-0-3-0
C2
Deadlifts (bent-knee)
3-0-3-0
SET / WEIGHT / REPS
2 mins
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
34
pro level
Printable Workout Sheets
PHASE 4 - WORKOUT 5:
EXERCISE
ARMS / SIDE DELTS
SETS
TARGET
REPS
DURATION: 52 MINS
TEMPO
REST
40 (80
after final
set)
Standing Barbell Curls
4-0-1-0
B1
Reverse-Grip DB Preacher Curls (pronated) - avoid
shoulder rotation
10
4-0-1-0
B2
Dumbbell Preacher Curls
(supinated - palms up)
12
4-0-1-0
40 secs
Incline Dumbbell Curls
+ NOS-X (last
2 sets)
3-1-1-2
40 secs
Tricep Pressdowns
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)
10
E2
Seated Dumbbell Lateral Raises
10
SET / WEIGHT / REPS
4-0-1-0
BPak Strip
Sets(all sets)
3-0-1-1
80 secs
+ Optional: calves
[Link]
Eric Babcock SMQXQX3E
35
pro level
Printable Workout Sheets
PHASE 5 - WORKOUT 1:
EXERCISE
CHEST / BACK
SETS
TARGET
REPS
DURATION: 49 MINS
TEMPO
REST
A1
Flat Barbell Bench Press
10
4-1-1-0
40 (this is
correct)
A2
Wide-Grip Pull-Ups
10
4-1-1-0
40 secs
B1
Incline Dumbbell Flys
10
B2
Reverse-Grip Pull-Ups with orange bands
10
Incline Dumbbell Press
15
Two-Arm Bent-Over Dumbbell Rows
E1
Cable Crossovers
(cable height high, hands together in front of thighs
at the bottom)
E2
F
4 sec
concentric
4-0-4-0
4-0-1-0
80 secs
4-0-1-0
40 secs
10
4-0-1-0
40 secs
10
4-0-1-0
Cable Crossovers (step forward and extend arms in
front to chin height)
10
+ NOS-X
(last set)
4-0-1-0
40 secs
Machine Rows (any)
10
3 second
isometric
4-0-1-3
40 secs
1 1/2s*
SET / WEIGHT / REPS
* perform the rep at the bottom
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
36
pro level
Printable Workout Sheets
PHASE 5 - WORKOUT 2:
EXERCISE
QUADS / BICEPS
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
Leg Press (feet low)
15
4-0-1-0
2 mins
Leg Extensions
15
4-0-1-0
2 mins
Reverse Lunges
(all reps on one side, then the other)
15
6 sec
eccentric
6-0-2-0
0 (40 after
final set)
Incline Dumbbell Curls
+ NOS-X
(last set)
4-0-1-0
40 secs
Seated Alternating Dumbbell Curls
(all reps one arm, then the other)
15
4-0-1-0
0 (2m after
final set)
Low Cable, Standing Cable Curls
facing away from apparatus
15
4-0-1-0
40 secs
+ NOS-X
(last set)
SET / WEIGHT / REPS
+ Optional: calves
[Link]
Eric Babcock SMQXQX3E
37
pro level
Printable Workout Sheets
PHASE 5 - WORKOUT 3:
EXERCISE
HAMS / DELTS / TRICEPS
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
4-0-1-0
80 secs
Glute-Ham Raises
(squeezing a 2-3" ball between knees)
15
Single-Leg Lying Leg Curls
(2 - 3" ball between knees)
10
+ 10 partials
(all sets)
4-0-1-0
0 (2m after
final set)
Stiff-Leg Dumbbell Deadlifts (toes elevated)
21
+ NOS-X
(last set)
4-0-1-0
80 secs
D1
Seated Dumbbell Lateral Raises
D2
Standing Cable Lateral Raises
15
Dumbbell Overhead Press
Lying Barbell Tricep Extensions
G1
G2
SET / WEIGHT / REPS
4-0-1-0
+ 10 partials
(all sets)
4-0-1-0
80 secs
4-0-1-0
40 secs
21
4-0-1-0
40 secs
Overhead Rope Extensions
15
4-0-1-0
Close-Grip Pushups
21
4-0-1-0
40 secs
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
38
pro level
Printable Workout Sheets
*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***
PHASE 6 - WORKOUT 1:
EXERCISE
CHEST / DELTS / TRICEPS
DURATION: 77 MINS
SETS
TARGET
REPS
TEMPO
REST
Flat Dumbbell Press
+ NOS
(last set)
4-0-1-0
80 secs
30 Incline Dumbbell Press
10
+ NOS-X (last
set)
4-0-1-0
40 secs
Incline Barbell Bench Press
12
+ NOS
(last set)
4-0-1-0
80 secs
Flat Dumbbell Flys
10
+ NOS-X (both
sets)
4-0-1-0
80 secs
75 Incline Standing Prone Lateral Raises
12
1 1/2s*
4-0-1-0
40 secs
One-Arm Bent Over Cable Laterals
15
+ NOS
(last set)
4-0-1-0
40 secs
60 Incline Supine (palms up) Front Raises
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
21
+ NOS-X (last
set)
4-0-1-0
SET / WEIGHT / REPS
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
[Link]
Eric Babcock SMQXQX3E
39
pro level
Printable Workout Sheets
*** 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):
EXERCISE
BACK / BICEPS
SETS
TARGET
REPS
DURATION: 64 MINS
TEMPO
REST
4-0-1-0
2 min (this is
correct)
A1
Deadlift (bent-knee) with Orange Bands
21,14,7,
7,14,21
A2
Reverse-Grip Pull-Ups with 2 Orange Bands
(for NOS-X: bodyweight, then 1 band, then 2 bands,
done)
+ NOS-X
(last set)
3-0-1-0
80 secs
One-Arm Dumbbell Rows
12
+ NOS-X
(last set)
4-0-1-0
40 secs
Incline Dumbbell Curls
6 second
eccentric
6-0-1-0
80 secs
Standing Elbows High BB Curls (drive elbows
together)
4-0-1-0
80 secs
SET / WEIGHT / REPS
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
40
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 2 (PM):
EXERCISE
BACK / BICEPS
DURATION: 66 MINS
SETS
TARGET
REPS
TEMPO
REST
A1
60 Incline Supine Overhead Reverse-Grip Pulldowns
15
+ NOS-X
(last set)
4-0-1-0
A2
Seated Cable Rows
15
+ 5 partials
(all sets)
4-0-1-0
A3
Reverse-Grip Pulldowns
(slight backward lean from hips, not spine)
15
A4
Incline Prone Two-Arm Dumbbell Rows
6 second
isometric
4-0-1-6
80 secs
One-Arm Dumbbell Rows
(no rest between arms)
12
+ NOS-X
(last set)
4-0-1-0
80 secs
C1
Two-Arm High Cable Curls
15
C2
Prone Barbell Spider Curls
12
C3
Low Cable, Cable Curls facing away from apparatus
21
SET / WEIGHT / REPS
4-0-1-0
4-0-1-0
+ NOS
(last set)
4-0-1-0
4-0-1-0
80 secs
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
41
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 3 (AM):
EXERCISE
QUADS / HAMS
SETS
TARGET
REPS
DURATION: 61 MINS
TEMPO
REST
Single Leg Leg Press OR Reverse Lunges
(DBs besides hips)
15
4-0-1-0
0 (80 after
final set)
Barbell Back Squats
4-0-1-0
2 mins
Dumbbell Squats - Heels Elevated
21
4-0-1-0
40 secs
Seated Hamstring Curls OR Glute-Ham Raises
21
4-0-1-0
40 secs
Barbell Stiff-Leg Deadlifts
15
+ NOS
(last set)
4-0-1-0
40 secs
Leg Press (feet high, wide and externally rotated)
12
+ NOS
(last set)
4-0-1-0
40 secs
bottom half
reps only
SET / WEIGHT / REPS
+ Optional: calves
[Link]
Eric Babcock SMQXQX3E
42
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 3 (PM):
EXERCISE
HAMS / QUADS
DURATION: 60 MINS
SETS
TARGET
REPS
TEMPO
REST
1 1/2s*
4-0-1-0
0 (2m after
final set)
Barbell Reverse Lunges (all one side then the other)
21
B1
Barbell Front Squats
15
3-0-1-0
B2
Barbell Back Squats
10
4-0-1-0
B3
Leg Press - Feet High & Wide
(glute / hamstring emphasis)
15
4-0-1-0
B4
Lying Leg Curls - Body Extended
4-0-1-0
B5
Lying Leg Curl - Body Flexed
B6
Dumbbell Walking Lunges
15
+ 10 partials
(all sets)
SET / WEIGHT / REPS
4-0-1-0
4-0-1-0
3 mins
* perform the rep at the bottom
+ Optional: calves
[Link]
Eric Babcock SMQXQX3E
43
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 4:
EXERCISE
BACK / CHEST / ARMS
SETS
TARGET
REPS
DURATION: 71 MINS
TEMPO
REST
A1
Underhand 1-Arm DB Rows
(externally rotate so palm faces forward)
10
4-0-1-0
A2
Flat Dumbbell Bench Press
12
4-1-1-1
B1
Seated Cable Rows (shoulder-width grip)
10
B2
60 Incline Dumbbell Press
10
C1
Reverse-Grip Pulldowns
(FULL retraction and depression)
15
C2
Plyo Pushups
21
D1
Overhead Rope Extensions
12
+ NOS-X
(last set)
4-0-1-2
D2
Incline Dumbbell Curls
12
+ NOS-X
(last set)
4-0-1-0
40 secs
Standing Barbell Curls
12
+ NOS
(last set)
4-0-1-0
40 secs
* note the
tempo
40 secs
* 5-0-2-2
4-0-1-0
** note the
tempo
SET / WEIGHT / REPS
40 secs
** 4-4-4-0
4-0-1-0
40 secs
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
44
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 5:
EXERCISE
QUADS / HAMS
DURATION: 61 MINS
SETS
TARGET
REPS
TEMPO
REST
Leg Press (feet low)
+ CS-6 Sets
4-0-1-0
80 secs
Leg Extensions
+ CS-6 Sets
4-0-1-0
80 secs
Lying Leg Curls - Body Extended
10
BPak Strip
Sets
(all sets)
4-0-1-0
80 secs
Glute-Ham Raises
4-0-1-0
40 secs
SET / WEIGHT / REPS
+ Optional: calves
[Link]
Eric Babcock SMQXQX3E
45
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 6 (AM):
EXERCISE
HAMS / BACK / SIDE DELTS
SETS
TARGET
REPS
TEMPO
REST
4-0-1-0
80 secs
Stiff-Leg Deadlifts
21
Deadlifts (bent-knee)
+ NOS
(last set)
4-0-1-0
80 secs
Reverse-Grip Pull-Ups (assisted or bands)
+ NOS
(ALL sets)
4-0-1-0
80 secs
Seated Dumbbell Lateral Raises
+ NOS
(ALL sets)
4-0-1-0
80 secs
DURATION: 58 MINS
SET / WEIGHT / REPS
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
46
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 6 (PM):
EXERCISE
REAR DELTS / BACK / HAMS
SETS
TARGET
REPS
TEMPO
REST
A1
Bent Over Dumbbell Lateral Raises
12
A2
Bent Over Cable Lateral Raises(chest up)
12
+ NOS
(last set)
4-0-1-0
40 secs
Reverse-Grip Pulldowns
10
2 Sec
Stretch
4-2-1-0
40 secs
Straight-Arm Cable Pullovers
21
4-0-1-0
40 secs
Bent Barbell Rows (outward intention)
4-0-1-0
40 secs
E1
Lying Leg Curls - Toes out
12
4-0-1-0
E2
Lying Leg Curls - Toes neutral
12
4-0-1-0
E3
Lying Leg Curls - Toes In
12
4-0-1-0
DURATION: 62 MINS
SET / WEIGHT / REPS
4-0-1-0
+ NOS
(last set)
80 secs
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
47
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 7:
EXERCISE
CHEST / ARMS
DURATION: 82 MINS
SETS
TARGET
REPS
TEMPO
REST
40 secs
Flat BB Bench Press with thin red bands
(3 sets narrow-grip, 3 sets 4 wider)
12
+ NOS
(last set)
4-0-1-2
B1
Incline Dumbbell Press
10
+ NOS-X
(last set)
4-0-1-0
B2
Cable Crossovers
10
4-0-1-2
40 secs
D1
Plyo Pushups
15
4-0-1-0
40 (this is
correct)
D2
Pushups
15
4-0-1-0
40 secs
Machine Preacher Curls
12
4-0-1-2
40 secs
Incline Dumbbell Curls
21
4-0-1-0
40 secs
G1
Standing Barbell Reverse Curls
10
4-0-1-0
G2
Standing Barbell Curls
10
4-0-1-0
40 secs
Reverse-Grip Tricep Pushdowns
(cambered or E.Z bar)
4-0-1-1
40 secs
+ NOS
(last set)
+ NOS-X
(last set)
SET / WEIGHT / REPS
+ Optional: calves
[Link]
Eric Babcock SMQXQX3E
48
pro level
Printable Workout Sheets
PHASE 6 - WORKOUT 8:
EXERCISE
HAMS / QUADS
DURATION: 75 MINS
SETS
TARGET
REPS
TEMPO
+5 partials
(all sets)
4-0-1-0
A1
Lying Leg Curls - Hips Extended
A2
Barbell Back Squats
4-0-1-0
A3
Alternating Dumbbell Lunges
4-0-1-0
A4
Dumbbell Squats (DBs beside hips)
21
4-0-1-0
B1
Leg Press - Feet Narrow
10
4-0-1-0
B2
Leg Press - Feet Wide
10
4-0-1-0
B3
Leg Extensions
12
B4
Stiff-Leg Deadlifts
15
4-0-1-0
B5
Seated Leg Curls
21
4-1-1-0
+ Optional: abs / core
[Link]
Eric Babcock SMQXQX3E
3 sec
isometric
REST
SET / WEIGHT / REPS
2 mins
4-1-1-3
3 mins
END OF 40 DAYS
49
