GRADUATEPrintable Workout Sheets BEN PAKULSKI PRESENTS… GRADUATE PRINTABLE WORKOUT SHEETS Eric Babcock Issued: 2014-12-11 WWW.MI40X.COM 1 GRADUATE Printable Workout Sheets GRADUATE 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. WWW.MI40X.COM 2 Eric Babcock SMQXQX3E GRADUATE Printable Workout Sheets DAY 4 DAY 1 DAY 2 DAY 3 DAY 5 DAY 6 DAY 7 PHASES (E.G COMMENTS (E.G MON) (E.G TUE) (E.G WED) (E.G FRI) (E.G SAT) (E.G SUN) THUR) Chest Back Quads Biceps, Triceps Hams OFF The idea is to train most body parts Front Delts Rear Delts Hams Chest Back Quads (extreme TWICE per week; once heavy with the intent PHASE 1 Biceps Triceps (Abs/Core) Side Delts (Abs/Core) (Calves 1) high of mechanical damage & high neurological stress, (Abs/Core) (Calves 1) Front Delts kcal day) the 2nd workout will be focused on maximizing cell (Calves 2) swelling & hyperemia Chest Back Quads Biceps Triceps Hams OFF As Above Front Delts Rear Delts Hams Chest Back Quads (extreme PHASE 2 Side Delts Triceps (Abs/Core) Delts (Abs/Core) (Calves 2) high Biceps (Calves 2) Side Delts kcal day) (Abs/Core) (Calves 1) OFF (mod- Chest Quads Side Delts Chest Hams OFF Power / Hypertrophy Phase erate kcals Back Hams Arms Delts Quads PHASE 3 (mod/low (Abs/Core) (Calves 1) (Abs/Core) Rear Delts (Calves 1) carb) Back (Calves 2) Chest Back Quads OFF Squat Arms OFF Strength / High Threshold Training Side Delts Hams (Calves 2) Bench Side Delts PHASE 4 (Calves 1) (Abs/Core) Deadlift (Calves 1) (Abs/Core) Chest Quads Hams OFF PHASE 6 (am + pm) (am + pm) Phase 5: Deload Phase (4 days) Back Biceps Side Delts CHEST Back Biceps Quads PHASES (Abs/Core) (Calves 2) Delts (Abs/Core) Hams DELTS 5&6 + HIIT Triceps (Calves 2) (Abs/Core) TRICEPS (CALVES 1) Back Quads (am + pm) Chest Quads Phase 6: Overreach / Hypertrophy (8 days) Chest Hams Hams,Back Arms Hams Arms (Calves 1) Side Delts (Calves 2) (Abs/Core) - - (Abs/Core) Rear Delts (Abs/Core) WWW.MI40X.COM 3 Eric Babcock SMQXQX3E GRADUATE 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 WWW.MI40X.COM 4 Eric Babcock SMQXQX3E lower. Using barbell bicep curls for example . GRADUATE Printable Workout Sheets Isometric hold: For the purposes of this program. ‘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). then lower. an isometric hold is employed following the concentric portion of a rep (when the muscle is fully contracted) e. To elaborate: 1) begin with the working muscle fully stretched / lengthened. At the end of the final full rep of the final set. WWW.8 reps on each. 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. allow no more than 10 seconds rest between them (ideally zero).COM 5 Eric Babcock SMQXQX3E . this = 1 rep of the protocol. See the videos if unsure.raise the weight. end with as many partial reps as possible through to absolute failure. aiming to fully shorten it and to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout. The goal is NOT simply to hold against the direction in which the resistance is pulling.g. the antagonist fully contracted 2) initiating from the working muscle. 1 1/2’s: If a set prescribes a target of 10 reps. but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric. perform the concentric. plus decrease in load by approximately 20% every drop aiming to achieve 5 . when your elbows are as far back as possible during a bent over barbell row. bring up half way (to 90º of elbow flexion).MI40X. 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). while remaining in the most maximally contracted position possible. Also. this may be difficult at first but your body will adapt very quickly. begin by performing 8 reps for the prescribed number of sets (usually 2 . repeat this process until you reach the final / minimum weight plate of the stack! Aim for 3 to 5 full reps on each drop. keep in mind the goal is to maximize cell swelling and lactate build-up. 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 the given exercise. though be aware that achieving just 1 or 2 reps is normal. only the strong survive! CS-6 Sets (Cell Swelling-6): Typically using a compound movement. Following the last of the prescribed sets. Following the final rep. take a moment to rehearse the entire protocol in your head as it may sound more complicated than it is. rest only up to 20 seconds max while dropping the weight by 10%. remember.COM 6 Eric Babcock SMQXQX3E . this will result in you having performed 8 to 10 TOTAL sets for the exercise.30 second maximally loaded stretch following the last achievable rep of the working set and all subsequent drop-sets.. WWW. GRADUATE Printable Workout Sheets For NOS-X sets. 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.. follow the same protocol as above. perform a contraction to finish (always finish on a contraction. See videos if unsure. Following the stretch on the final drop-set. 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). not a stretch). though add in a 20 . Note: the goal between mini-sets is simply to gather your breath / energy and get back to it.4) taking 80 seconds rest between each.MI40X. COM 7 Eric Babcock SMQXQX3E . 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. continue to squeeze / contract the working muscle(s) as hard as you can throughout. do not slack off and swing the weights.MI40X. GRADUATE Printable Workout Sheets Partials: When directed to perform partial reps. just in the range that you’re still able to achieve with good form. WWW. immediately move on to exercise ‘A2’ (unless exercise ‘A1’ happens to have a prescribed rest period (rare)) . If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example. proceed as follows: . If you see exercise ‘A1’ on line 1.move on to exercise ‘B’ 2. exercise ‘A2’ on line 2. then exercise ‘B’ on line 3.rest for the prescribed duration (for exercise ‘A2’) following the completion of the set . rest for the same duration (unless specifically stated otherwise) . the purpose of which is to instruct you how to proceed from exercise to exercise during the workout.perform exercise ‘A’ for the prescribed number of sets.repeat this back and forth process until all sets have been completed . or letter plus number combination. A couple of examples should provide enough illustration as to how they are intended to be read: 1.COM 8 Eric Babcock SMQXQX3E .perform set 1 for exercise ‘A1’ .move onto exercise ‘B’ WWW. resting for the prescribed duration between each . proceed as follows: . GRADUATE Printable Workout Sheets NOTES How to Read the Notations: note that each exercise has been assigned a letter.MI40X.once all sets have been completed. WWW. feel free to choose as per your preference (aim to use a variety of angles over time). unless stated otherwise. Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified. GRADUATE Printable Workout Sheets Rest Period Between Exercises: unless specifically instructed otherwise. Unilateral Movements: when an exercise is to be performed one side at a time (think lunges’ for example). also.MI40X. NOT in total.COM 9 Eric Babcock SMQXQX3E . Intention: apply intention to all appropriate exercises regardless of whether it’s stated in the workout sheets or not. the rep target depicted indicates the number of reps to perform per side. learn to make using intention a habit! The videos all describe intention perfectly. take no rest between switching from one side to the other. rest for the same duration you rested between sets of the exercise just completed. the next workout day train the calves. perform ab training. Abs: -. WWW. GRADUATE Printable Workout Sheets ABS / CALVES The below are optional. if so desired.MI40X. perform in an entirely separate session (preferably later in the day after completing the main workout). alternate back and forth throughout the program. however I suggest incorporating them into your 40 day schedule (see calendar).take no more than 15 seconds rest if ever / whenever needed -. Either add onto the end of the appropriate prescribed workout. add resistance / weight next time out * suggestions for exercises can be found in the ‘exercise library’ document if unsure. * On one workout day.if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises. or.perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position) -.choose 3 ab exercises (ideally upper. lower and obliques) and rotate between them once failure is reached for a total of 10 minutes -.COM 10 Eric Babcock SMQXQX3E . aim to increase the weight by 5% used each week if appropriate WWW.try to minimize any rest throughout (zero ideally) -. Routine: -.use a 4-0-1-0 tempo -.set a timer and simply aim to perform as many reps as possible in 10 minutes -.MI40X.COM 11 Eric Babcock SMQXQX3E . GRADUATE Printable Workout Sheets 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. MI40X. do NOT take the carbs.10 grams of BCAA’s and 30 .COM 12 Eric Babcock SMQXQX3E . If you are in the over 12% group for males/20% for females. the BCAA’s will suffice. 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). plus. upon completing your last rep. HIIT WWW. the ‘overreaching’ phase): -. or. if you’re under time constraints.) Aim to perform the cardio on non-consecutive days whenever possible. GRADUATE Printable Workout Sheets CARDIO Recommended (for all phases besides phase 6. perform the cardio session immediately following the weight training session if needs must (in this case. 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. If fat loss is your predominant goal.1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session.60 grams of carbs depending on your lean bodyweight (using a 120lb .1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below) -.240lb scale) before then commencing with the cardio). (* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. You may also perform the sessions on scheduled ‘off‘ days. consume 5 . GRADUATE Printable Workout Sheets PERCEIVED EFFORT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 100% for the work intervals.the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the intervals. though keep moving! -. 4 x 15 second max effort 5 x 15 second max effort 4 x 15 second max effort 6 x 15 second max effort 5 x 20 second max effort slow pace for the ‘rest’ intervals with 2 minutes rest in with 2 minutes rest in with 90 seconds rest in with 90 seconds rest in with 90 seconds rest in between between between between between Notes regarding the HIIT session: -. hit and maintain the desired 100% intensity during those intervals!).MI40X.perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer. WWW. 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. 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. It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program.COM 13 Eric Babcock SMQXQX3E . though if choosing / limited to a treadmill. first 2 sets with hands shoved to the outside of the dumbbell.WORKOUT 1: CHEST / FRONT DELTS / BICEPS DURATION: 59 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Incline BB Bench Press (shoulder-width-grip) 4 10 4-0-1-0 40 secs + NOS B Incline BB Bench Press (4" wider than shoulder width) 4 10 (last set) 4-1-1-0 40 secs + NOS C Flat DB Flys 4 15 (last set) 4-1-1-0 40 secs Cable Crossovers D1 (bring cables from slightly below shoulder height to chin) 3 15 4-1-1-0 D2 Plyo Push Up 3 21 4-0-1-0 D3 Plate “Bus Driver” Front Raises 3 12 4-0-1-0 40 secs E1 One-Arm Standing Dumbbell Curls (MAX supination) 4* 12 4-0-1-1 + NOS E2 Prone 45º Barbell Spider Curls (elbows in) 4 8 (last set) 4-0-1-0 40 secs *Perform all on one side then the other.MI40X.COM 14 Eric Babcock SMQXQX3E . for the last 2 with hands in the middle of the dumbbell. GRADUATE Printable Workout Sheets PHASE 1 . + Optional: abs / core WWW. 10.WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 59 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Seated Cable Row (outward intention) A (shoulder-width grip.7 7.14 4-0-1-0 40 secs + NOS C Reverse Grip (Assisted) Pull Ups 4 10 (last set) 4-0-1-0 40 secs Supine 60º Incline Cable Pulldowns D (lean back with core tight) 4 10 4-0-1-0 40 secs + NOS E1 Bent Over Dumbbell Lateral Raises 4 10 (last set) 4-0-1-0 + NOS E2 Bent Over Cable Lateral Raises 4 10 (last set) 4-0-1-0 40 secs 2 sec F1 Double-Rope Pressdowns with elbows behind 3 15 isometric 4-0-1-2 F2 Decline (slight) Barbell Tricep Extensions 3 7 4-0-1-0 40 secs * 2 second isometric holds each rep.10. plus 5 partials at the end of each set + Optional: calves WWW. bar to sternum) 4 10 * 4-0-1-2 40 secs B Bent Barbell Rows (outward intention) 6 14. GRADUATE Printable Workout Sheets PHASE 1 .MI40X.COM 15 Eric Babcock SMQXQX3E . i.feet high B (OR Deep Box Lunge w/h Low Cable) 3 21 4-0-1-0 40 secs C Barbell Back Squats 4 21.Body Extended 4 7 * 4-0-1(2)-0 40 secs * 2 second pause at 30º on the concentric .e.WORKOUT 3: QUADS / HAMS DURATION: 52 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 5-7 second A Leg Extensions 3 7 isometric 4-0-1-(5-7) 40 secs One-Leg Leg Press . + Optional: abs / core WWW.COM 16 Eric Babcock SMQXQX3E . pause for 2 seconds at 30º on the way up. GRADUATE Printable Workout Sheets PHASE 1 . then finish the rep.14. 21 4-0-1-0 40 secs + NOS D Leg Press (feet low) 4 10 (last set) 4-0-1-0 80 secs E Seated Leg Curls 3 21 4-0-1-0 40 secs F Lying Leg Curl .10.Initiate with the hamstrings.MI40X. COM 17 Eric Babcock SMQXQX3E .MI40X. no movement at elbow) 3 12 4-0-1-0 40 secs + Optional: calves WWW. elbows locked) 3 12 2-1-1-1 Standing Cable Lateral Raises E3 (straight-arms.WORKOUT 4: BICEPS / CHEST / SIDE DELTS + DURATION: 53 MINS REAR DELTS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 5 sec A1 Barbell Preacher Curls 4 7 isometric 4-0-1-5 + NOS-X A2 Incline Dumbbell Curls 4 7 (last set) 4-0-1-0 40 secs 0 (40 after B One-Arm High Cable Curls 4 15 4-0-1-0 final set) C Incline Dumbbell Press 4 12 4-0-1-0 40 secs 7 sec D Machine Chest Press (any) 4 12 eccentric 7-1-1-1 40 secs E1 Prone 75º Incline Dumbbell Lateral Raises 3 12 4-0-1-0 Bent-Over Cable Lateral Raises E2 (right across body. GRADUATE Printable Workout Sheets PHASE 1 . 12 D Deadlifts (bent-knee) 6 6.WORKOUT 5: TRICEPS / BACK DURATION: 58 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Incline (slight) Barbell Tricep Extensions 7 7 4-0-1-0 80 secs + NOS B Seated Overhead Cable Tricep Extensions 3 8 (ALL sets) 4-0-1-0 40 secs + NOS C Bench Tricep Dips 3 8 (ALL sets) 4-0-1-0 40 secs 6.MI40X.COM 18 Eric Babcock SMQXQX3E .12 4-0-1-0 40 secs 2 sec E1 Wide-Grip Pull-Ups 4 10 stretch 4-2-1-0 E2 Reverse-Grip Pulldowns (outward intention) 4 14* 4-0-1-0 40 secs ** note the F Machine Row (any) 3 3 tempo ** 10-3-10-0 40 secs * sets 1 & 2: 14 vertical.8. GRADUATE Printable Workout Sheets PHASE 1 . sets 3 & 4: 14 leaning back + Optional: abs / core WWW.8. The first 7 should illicit failure.7.7.14 4-0-1-0 40 secs C Glute-Ham Raises OR Barbell Glute Bridges 4 7.14 4-0-1-0 40 secs D1 Stiff .7. as should the 2nd 7 reps of B2.COM 19 Eric Babcock SMQXQX3E .WORKOUT 6: HAMSTRINGS / QUADS DURATION: 54 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Lying Leg Curls (body extended) 7 7 4-0-1-0 80 secs B1 Dumbbell Squats .DB’s slightly in front of knees 4 7.DB’s beside hips 4 7.MI40X.Leg Deadlifts 4 21 4-0-1-0 Step . GRADUATE Printable Workout Sheets PHASE 1 .Ups with Low Cable Resistance (one leg.14.14. + Optional: calves WWW. then the D2 other) 4 21 4-0-1-0 80 secs *The two exercises should NOT have the same weight.14.14 * 4-0-1-0 B2 Dumbbell Squats . WORKOUT 1: CHEST / FRONT + SIDE DELTS / BICEPS DURATION: 50 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A 30º Incline Dumbbell Press 4 10 4-0-1-0 40 secs + 5 partials B 60º Incline Dumbbell Press 4 10 (all sets) 4-0-1-0 40 secs + NOS-X C1 Flat Dumbbell Flys 3 8 (last set) 4-0-1-0 B-Pak Strip Cable Crossovers C2 (cables at the top. hands to thighs) 3 10 Sets(all 4-0-1-0 40 secs sets) 2 sec D1 Floor Lying Cable Front Raises 3 10 eccentric 4-0-1-2 D2 Cable Lateral Raises 3 15 3-0-1-0 40 secs 5 sec E1 Barbell Preacher Curls 6 10 isometric 4-0-1-5 + partials to E2 Incline Dumbbell Curls 6 10 failure 3-0-1-0 40 secs + Optional: abs / core WWW.COM 20 Eric Babcock SMQXQX3E .MI40X. GRADUATE Printable Workout Sheets PHASE 2 . WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 50 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Wide Grip (Assisted) Pull Ups + NOS-X (last 40 (this is A1 (weighted if necessary) 6 8 set) 4-0-1-0 correct) A2 Reverse-Grip Barbell Rows (outward intention) 6 8 4-0-1-0 40 secs 2 sec B1 Machine Row (ideally hammer) 4 12 isometric 4-0-1-2 + 10 partials B2 Reverse Pec Deck 4 10 (all sets) 4-0-1-0 40 secs C Deadlifts (bent-knee) 4 7.MI40X.21 4-0-1-0 40 secs D1 Lying Tricep Extensions 4 15 4-0-1-0 D2 Overhead Rope Extensions 4 10 4-0-1-0 40 secs + Optional: calves WWW. GRADUATE Printable Workout Sheets PHASE 2 .COM 21 Eric Babcock SMQXQX3E .7.14. GRADUATE Printable Workout Sheets PHASE 2 .WORKOUT 3: QUADS / HAMS DURATION: 52 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Barbell Back Squats 6 8 4-0-1-0 80 secs Heels elevated Dumbbell Squats 6 sec B (DB’s in front of knees) 6 12 eccentric 6-0-2-0 40 secs Barbell Reverse Lunges C (all one side then the other) 4 10 1 1/2’s* 4-0-1-0 40 secs D1 Lying Leg Curls .COM 22 Eric Babcock SMQXQX3E .Body Extended 6 6 4-0-1-0 + 10 partials D2 Lying Leg Curls .MI40X.Body Flexed 6 10 (all sets) 4-0-1-0 40 secs *perform the 1/2 rep from the bottom + Optional: abs / core WWW. hands C2 together in front of thighs at the bottom) 4 15 4-0-1-0 40 secs Strict Seated Vertical Dumbbell Press D1 (abs shortened) 4 15 4-0-1-0 Seated Dumbbell Laterals Raises + 5 partials D2 (chest pressed into vertical bench pad) 4 12 (all sets) 4-0-1-0 40 secs * bottom half reps only for all sets + NOS-X after last set + Optional: calves WWW.WORKOUT 4: BICEPS / CHEST / DELTS DURATION: 53 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Reverse Grip Pull-Up 10 sec 40 (this is A1 (bicep emphasis . GRADUATE Printable Workout Sheets PHASE 2 .MI40X.COM 23 Eric Babcock SMQXQX3E .ensure full contraction) 5 3 eccentric 10-1-2-0 correct) Decline Dumbbell Press A2 (hands 2” outside of elbows throughout) 5 8 * 4-0-1-0 40 secs Incline Alternating DB Curls B1 (non-working arm held in contraction) 4 8 4-0-1-0 + 5 partials B2 45º Incline Dumbbell Press 4 8 (all sets) 4-0-1-0 40 secs Alternating Concentration Curls C1 (focus on max supination) 4 8 4-0-1-0 Cable Crossovers (cables highest setting. Feet in Front D2 (slight forward lean) 4 To Failure 4-0-1-0 40 secs + Optional: abs / core WWW.COM 24 Eric Babcock SMQXQX3E .21 4-0-1-0 40 secs + NOS-X D1 Machine Rows 4 8 (last set) 4-0-1-2 Bodyweight Parallel Bar Dips .MI40X.14.7.WORKOUT 5: TRICEPS / BACK DURATION: 50 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Cable Cross Tricep Extension with elbows retracted A (strict/no cheating) 5 15 1 1/2’s 4-0-1-0 40 secs Neutral-Grip Pulldowns .Vertical B1 (outward intention on the eccentric) 4 8 4-0-1-0 Neutral-Grip Pulldowns . GRADUATE Printable Workout Sheets PHASE 2 .45º Lean back B2 (outward intention on eccentric) 4 12 4-0-1-0 + NOS-X B3 Overhand Tricep Cable Pressdowns 4 10 (last set) 4-0-1-0 80 secs C Deadlift (bent-knee) 4 7. no rest) 3 15 4-0-1-0 40 secs + Optional: calves WWW.COM 25 Eric Babcock SMQXQX3E .WORKOUT 6: HAMSTRINGS / QUADS DURATION: 51 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Glute-Ham Raises OR Lying Leg Curls (body A extended) 4 12 4-0-1-1 40 secs 0 (80 after B One Leg Leg Press (downward intention) 3 21 4-0-1-0 final set) C Leg Press . GRADUATE Printable Workout Sheets PHASE 2 .Feet Wide (inward intention) 4 15 1 1/2’s 4-0-1-0 40 secs + NOS-X D Hack Squat with feet and knees together 2 8 (last set) 4-0-1-0 40 secs E Step-ups (15 on one side.MI40X. then the other. GRADUATE Printable Workout Sheets PHASE 3 .COM 26 Eric Babcock SMQXQX3E .WORKOUT 1: CHEST / BACK DURATION: 55 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 40 (this is A1 Flat Barbell Press (with orange bands) 6 6 6-0-1-0 correct) A2 Bent Barbell Rows with outward intention 6 8 4-0-1-0 40 secs B Incline Dumbbell Press 3 8 + CS-6 Sets 4-1-1-1 80 secs Seated Cable Rows sitting on 9” elevation (outward 5 partials C1 intention) 4 10 (all sets) 6-0-3-0 C2 Flat Dumbbell Flys 4 8 6-0-1-0 C3 Two-Arm Bent-Over Dumbbell Rows 4 8 4-0-1-0 40 secs D Deadlift (bent-knee) 4 12 4-0-1-0 40 secs + Optional: abs / core WWW.MI40X. COM 27 Eric Babcock SMQXQX3E .MI40X. perform 10 partials at top of the movement (lock the safety racks) ** 1 1/2’s (half reps at the bottom): come down. GRADUATE Printable Workout Sheets PHASE 3 .lean forward at the hip C1 (glute emphasis) 4 10 ** 4-0-1-0 C2 Single-Leg Lying Leg Curls 4 7 4-0-1-0 40 secs D Barbell Stiff-Leg Deadlifts 4 21 4-0-1-0 40 secs * 1 following the final rep of each set. come half way back up. back down then back to the top (this constitutes 1 rep in total) + Optional: calves WWW.WORKOUT 2: QUADS / HAMS DURATION: 50 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Barbell Front Squats 6 6 4-1-1-1 2 mins B Leg Press (feet low) 4 8 * 4-0-1-0 40 secs Alternating Barbell lunges . COM 28 Eric Babcock SMQXQX3E .ensure full contraction) 5 6 eccentric 6-0-1-0 80 secs 1-Arm DB Pronation / Supination Preacher Curl 2 second C (no shoulder rotation) 5 6 isometric 4-1-1-2 40 secs + NOS D Standing Barbell Curls 5 8 (last set) 4-0-1-0 40 secs E Lying Barbell Tricep Extensions 5 8 4-0-1-0 40 secs BPak Strip F Machine dips 2 10 Sets(both 4-0-1-0 80 secs sets) + Optional: abs / core WWW.WORKOUT 3: SIDE DELTS / ARMS DURATION: 52 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A1 Seated Dumbbell Lateral Raises 5 8 4-0-1-0 A2 Cable Lateral Raises 5 8 4-0-1-0 40 secs Reverse Grip Pull-Up 6 second B (bicep emphasis .MI40X. GRADUATE Printable Workout Sheets PHASE 3 . MI40X. GRADUATE Printable Workout Sheets PHASE 3 .8 reps + Optional: calves WWW. perform one drop set with a 20% decrease in weight aiming for 5 .WORKOUT 4: CHEST / DELTS / BACK DURATION: 50 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A 45º Incline Dumbbell Press 4 6 4-0-1-0 40 secs B Flat Barbell Bench Press 3 8 + CS-6 Sets 4-0-1-0 80 secs + NOS-X C 30º Incline Dumbbell Flys 3 8 (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 40 secs F1 Bent Barbell Rows 6 8 4-0-1-0 F2 Deadlifts (bent-knee) 6 8 4-0-1-0 40 secs * following the final rep of each set.COM 29 Eric Babcock SMQXQX3E . Feet Wide 4 8 1 1/2’s 4-0-1-0 80 secs Wide Stance Barbell Back Squats C (glute emphasis) 8 8 4-0-1-0 40 secs D1 Heels Elevated Dumbbell Squats 4 15 4-0-1-0 D2 Stiff leg Dumbbell Deadlift .MI40X.Feet Narrow (feet and knees touching) 4 8 4-0-1-0 B2 Leg Press .Toes Elevated 4 21 4-0-1-0 80 secs + Optional: abs / core WWW.WORKOUT 5: HAMS / QUADS DURATION: 51 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS + 10 partials A Lying Leg Curls (body extended) 6 6 (all sets) 4-0-1-0 40 secs B1 Leg Press . GRADUATE Printable Workout Sheets PHASE 3 .COM 30 Eric Babcock SMQXQX3E . WORKOUT 1: CHEST / SIDE DELTS DURATION: 50 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A 30º Incline Dumbbell Press 5 6 3-0-1-0 80 secs B 60º Incline Dumbbell Press 3 12 3-0-1-0 80 secs C Incline Barbell Bench Press with inward Intention 3 8 4-0-X-0 80 secs 21 D Plyo Pushups .MI40X. 3 sets wide 6 (or failure) 4-0-1-0 40 secs 45º Incline Side Lying One-Arm Dumbbell Lateral E Raise 3 12 4-0-1-0 40 secs + NOS F Seated Two-Arm Dumbbell Lateral Raises 3 21 (last set) 4-0-1-0 40 secs + Optional: calves WWW.COM 31 Eric Babcock SMQXQX3E .3 sets narrow. GRADUATE Printable Workout Sheets PHASE 4 . MI40X.WORKOUT 2: BACK / HAMS DURATION: 52 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Bent Barbell Rows (outward Intention) 6 8 3-0-1-0 80 secs 40 (after B One-Arm Dumbbell Rows 3 6 3-0-1-0 each side) + NOS-X C Incline Prone Two-Arm Dumbbell Rows 4 8 (last set) 3-0-1-1 80 secs + 10 partials D Lying Leg Curls (body extended) 6 6 (all sets) 3-0-1-0 80 secs E Deadlifts (bent-knee) 5 5 4-0-1-0 2 Mins + Optional: abs / core WWW.COM 32 Eric Babcock SMQXQX3E . GRADUATE Printable Workout Sheets PHASE 4 . WORKOUT 3: QUADS DURATION: 52 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Barbell Front Squats .front foot on a 6” box (back 0 (2m after C foot on bench) 4 21 4-0-1-0 final set) + NOS D Leg Extensions 4 8 (last set) 4-0-1-0 40 secs + Optional: calves WWW.COM 33 Eric Babcock SMQXQX3E .MI40X. GRADUATE Printable Workout Sheets PHASE 4 .Heels Elevated 1-2” 4 8 4-0-1-0 80 secs + NOS-X B Dumbbell Squats (DB’s beside hips) 4 8 (last set) 3-0-1-0 2 mins Bulgarian Split Squats . WORKOUT 4: SQUAT / BENCH / DEADLIFT DURATION: 50 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 8.6 isometric 3-0-1-2 2 mins C Deadlifts (bent-knee) 7 7 3-0-3-0 2 mins + Optional: abs / core WWW.4 A Barbell Back Squats (yes.COM 34 Eric Babcock SMQXQX3E .6.8.8.6 2 sec B Bench Press (with red bands) 6 10. squats again!) 6 8. GRADUATE Printable Workout Sheets PHASE 4 .MI40X.6.4 4-0-1-0 2 mins 10. GRADUATE Printable Workout Sheets PHASE 4 .MI40X.COM 35 Eric Babcock SMQXQX3E .WORKOUT 5: ARMS / SIDE DELTS DURATION: 50 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 40 (80 A Standing Barbell Curls 4 8 4-0-1-0 after final set) B1 Reverse-Grip DB Preacher Curls (pronated) 3 10 4-0-1-0 B2 Dumbbell Preacher Curls (supinated) 3 12 4-0-1-0 40 secs + NOS C Incline Dumbbell Curls 3 8 (last 2 sets) 3-1-1-2 40 secs + NOS D Overhand Tricep Cable Pressdowns 3 15 (last 2 sets) 4-0-1-0 40 secs Parallel Bar Tricep Dips OR Machine Dips E1 (vertical torso) 3 15 4-0-1-0 BPak Strip E2 Seated Dumbbell Lateral Raises 3 10 Sets(all sets) 3-0-1-1 80 secs + Optional: calves WWW. MI40X. hands together E1 in front of thighs at the bottom) 2 10 4-0-1-0 Cable Crossovers (step forward and extend arms in + NOS-X E2 front to chin height) 2 10 (last set) 4-0-1-0 40 secs 3 second F Machine Rows 3 10 isometric 4-0-1-3 40 secs + Optional: abs / core WWW.COM 36 Eric Babcock SMQXQX3E .WORKOUT 1: CHEST / BACK DURATION: 50 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 40 (this is A1 Flat Barbell Bench Press 4 10 4-1-1-0 correct) A2 Wide-Grip Pull-Ups 4 10 4-1-1-0 40 secs 4 sec B1 Incline Flyes 3 10 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 1/2’s 4-0-1-0 40 secs D Two-Arm Bent-Over Dumbbell Rows 3 10 4-0-1-0 40 secs Cable Crossovers (cable height high. GRADUATE Printable Workout Sheets PHASE 5 . WORKOUT 2: QUADS / BICEPS DURATION: 57 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Leg Press (feet low) 2 8 + CS-6 Sets 4-0-1-0 80 secs B Leg Extensions 2 8 + CS-6 Sets 4-0-1-0 80 secs 0 (40 after C Reverse Lunges (all on one side.MI40X. GRADUATE Printable Workout Sheets PHASE 5 .COM 37 Eric Babcock SMQXQX3E . then the other) 3 15 4-0-1-0 final set) D Barbell Preacher Curls 3 8 4-0-1-0 40 secs Seated Alternating Dumbbell Curls (one arm then 0 (2m after E the other) 3 15 4-0-1-0 final set) + NOS-X F Seated Cable Curls Facing away from apparatus 2 15 (both sets) 4-0-1-0 40 secs + Optional: calves WWW. COM 38 Eric Babcock SMQXQX3E .MI40X. GRADUATE Printable Workout Sheets PHASE 5 .3" ball between knees) 3 6 (all sets) 4-0-1-0 final set) Stiff-Leg Dumbbell Deadlifts + NOS-X C (toes elevated) 3 21 (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 4-0-1-0 40 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 + Optional: abs / core WWW.WORKOUT 3: HAMS / DELTS / TRICEPS DURATION: 54 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Weighted Glute-Ham Raises A (squeezing a 4" ball between knees) 3 8 4-0-1-0 80 secs Single-Leg Lying Leg Curls + 10 partials 0 (2m after B (2 . MI40X. DO NOT EXCEED THEM!!! *** PHASE 6 .WORKOUT 1: CHEST / DELTS / TRICEPS DURATION: 74 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS + NOS A Flat Dumbbell Press 4 6 (last set) 4-0-1-0 80 secs + NOS-X B 30º Incline Dumbbell Press 3 10 (last set) 4-0-1-0 40 secs + NOS C Incline Barbell Bench Press 3 12 (last set) 4-0-1-0 80 secs + NOS-X D Flat Dumbbell Flys 2 10 (last set) 4-0-1-0 40 secs E 75º Incline “Standing” Prone Lateral Raises 3 12 1 1/2’s 4-0-1-0 40 secs + NOS F One-Arm Bent Over Cable Lateral Raises 3 15 (last set) 4-0-1-0 40 secs G 60º Incline Supine (palms up) Front Raises 2 15 4-0-1-0 40 secs H Close-Grip Bench Press with Thin Bands 4 12 4-0-1-2 40 secs + NOS-X I Overhead Rope Extensions 2 21 (last set) 4-0-1-0 40 secs + Optional: calves WWW.COM 39 Eric Babcock SMQXQX3E . GRADUATE Printable Workout Sheets *** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE. then 2 bands. GRADUATE Printable Workout Sheets *** ALL ‘A.21 4-0-1-0 2 mins Reverse-Grip Pull-Ups with 2 Orange Bands + NOS-X B (for NOS-X: bodyweight.14.WORKOUT 2 (AM): BACK / BICEPS DURATION: 59 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 21.M’ WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY.MI40X. 3 8 (last set) 3-0-1-0 80 secs done) + NOS-X C One-Arm Dumbbell Rows 4 12 (last set) 4-0-1-0 40 secs 6 second D Incline Dumbbell Curls 3 6 eccentric 6-0-X-0 80 secs Standing BB Curls (drive elbows together + high into E shoulder flexion) 5 8 4-0-1-0 80 secs + Optional: abs / core WWW.7. then 1 band. KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) *** PHASE 6 .COM 40 Eric Babcock SMQXQX3E . A Deadlift (bent-knee) 6 7.14. MI40X.WORKOUT 2 (PM): BACK / BICEPS DURATION: 59 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS + NOS A1 60º Incline Supine Overhead Reverse-Grip Pulldowns 3 15 (ALL sets) 4-0-1-0 A2 Seated Cable Rows 3 15 4-0-1-0 A3 Reverse-Grip Pulldowns 3 15 4-0-1-0 6 second A4 Incline Prone Two-Arm Dumbbell Rows 3 8 isometric 4-0-1-6 80 secs One-Arm Dumbbell Rows + NOS-X B (no rest between arms) 3 12 (last set) 4-0-1-0 80 secs C1 Two-Arm High Cable Curls 2 15 4-0-1-0 Alternating Prone Spider Curls + NOS C2 (alternate starting arm each set) 2 12 (last set) 4-0-1-0 C3 Cable Curls facing away from apparatus 2 21 4-0-1-0 2 mins + Optional: abs / core WWW. GRADUATE Printable Workout Sheets PHASE 6 .COM 41 Eric Babcock SMQXQX3E . GRADUATE Printable Workout Sheets PHASE 6 .MI40X.WORKOUT 3 (AM): QUADS / HAMS DURATION: 59 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Reverse Lunges (DB’s beside hips) (torso same angle 0 (80 after A as shin) 4 15 4-0-1-0 final set) B Barbell Back Squats 6 8 4-0-1-0 2 mins bottom half C Dumbbell Squat .Heels Elevated 4 21 reps only 4-0-1-0 40 secs 0 (40 after D Single-Leg Deadlifts 3 21 4-0-1-0 final set) E Barbell Stiff-Leg Deadlifts 3 15 4-0-1-0 40 secs + NOS F Leg Press (feet high. wide and externally rotated) 3 12 (last set) 4-1-1-0 40 secs + Optional: calves WWW.COM 42 Eric Babcock SMQXQX3E . Body Flexed 4 6 (all sets) 4-0-1-0 B6 Walking Lunges 4 15 4-0-1-0 3 mins + Optional: calves WWW.WORKOUT 3 (PM): HAMS / QUADS DURATION: 59 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Single-Leg Leg Press 2 second 0 (2m after A (foot high with downward intention) 4 21 stretch 4-2-1-0 final set) B1 Barbell Front Squats 4 15 3-0-1-0 B2 Barbell Back Squats 4 10 4-0-1-0 Leg Press .Feet High & Wide B3 (glute / ham emphasis) 4 15 4-0-1-0 B4 Lying Leg Curls .MI40X.COM 43 Eric Babcock SMQXQX3E .Body Extended 4 6 4-0-1-0 + 10 partials B5 Lying Leg Curl . GRADUATE Printable Workout Sheets PHASE 6 . WORKOUT 4: BACK / CHEST / ARMS DURATION: 59 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 40 (this is A1 Underhand-Grip One-Arm Dumbbell Rows 5 10 4-0-1-0 correct) A2 Flat Dumbbell Press 5 12 4-1-1-1 40 secs * note the B1 Seated Cable Rows (shoulder-width grip) 3 10 tempo * 5-4-2-0 B2 30º Dumbbell Press 3 10 4-0-1-0 40 secs Reverse-Grip Pulldowns (FULL retraction and * note the C1 depression) 3 15 tempo * 4-4-4-0 C2 Plyo Pushups 3 21 4-0-1-0 40 secs D1 Overhead Rope Extensions 2 12 2 sec iso 4-0-1-2 D2 Incline Dumbbell Curls 2 12 4-0-1-0 40 secs + NOS E Standing Barbell Curls 3 12 (last set) 4-0-1-0 40 secs + Optional: abs / core WWW.MI40X. GRADUATE Printable Workout Sheets PHASE 6 .COM 44 Eric Babcock SMQXQX3E . WORKOUT 5: QUADS / HAMS DURATION: 51 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Leg Press (feet low) 4 8 + CS-6 Sets 4-0-1-0 80 secs B Leg Extension 4 8 + CS-6 Sets 4-0-1-0 80 secs BPak Strip 80 after C Lying Leg Curls (hips extended) 3 10 Sets(all 4-0-1-0 each set sets) D Glute-Ham Raises 5 8 4-0-1-0 40 secs + Optional: calves WWW. GRADUATE Printable Workout Sheets PHASE 6 .COM 45 Eric Babcock SMQXQX3E .MI40X. WORKOUT 6 (AM): HAMS / BACK / SIDE DELTS DURATION: 59 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Stiff-Leg Deadlifts 4 21 4-0-1-0 80 secs + NOS B Deadlifts (bent-knee) 4 8 (last set) 4-0-1-0 80 secs + NOS C Reverse-Grip (assisted) Pull-Ups 4 8 (last set) 4-0-1-0 80 secs + NOS D Seated Dumbbell Lateral Raises 4 8 (last set) 4-0-1-0 80 secs + Optional: abs / core WWW. GRADUATE Printable Workout Sheets PHASE 6 .COM 46 Eric Babcock SMQXQX3E .MI40X. Toes in 4 12 4-0-1-0 F2 Lying Leg Curls . GRADUATE Printable Workout Sheets PHASE 6 .Toes out 4 12 4-0-1-0 80 secs + Optional: abs / core WWW.MI40X.COM 47 Eric Babcock SMQXQX3E .WORKOUT 6 (PM): REAR DELTS / BACK / HAMS DURATION: 59 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Bent Over Dumbbell Lateral Raises 4 12 4-0-1-0 40 secs + NOS B Bent Over Cable Lateral Raises(chest up) 3 12 (last set) 4-0-1-0 40 secs 2 Sec C Reverse-Grip Pulldowns 4 10 Stretch 4-2-1-0 40 secs D Straight-Arm Cable Pullovers 4 21 4-0-1-0 40 secs + NOS E Bent-Over Barbell Rows 6 8 (last set) 4-0-1-0 40 secs F1 Lying Leg Curls .Toes neutral 4 12 4-0-1-0 F3 Lying Leg Curls . WORKOUT 7: CHEST / ARMS DURATION: 74 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS + NOS A Flat Barbell Bench Press with thin red bands 4 12 (last set) 4-0-1-0 40 secs + NOS-X B1 Incline Dumbbell Press 4 10 (last set) 4-0-1-0 B2 Cable Crossovers 4 10 4-2-1-0 40 secs 40 (this is D1 Plyo Pushups 4 15 4-0-1-0 correct) D2 Pushups 4 15 4-0-1-0 40 secs + NOS E Machine Preacher Curls 4 12 (last set) 4-0-1-0 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 + NOS-X H Reverse-Grip Tricep Pushdowns 5 8 (last set) 4-0-1-0 40 secs + Optional: calves WWW.MI40X.COM 48 Eric Babcock SMQXQX3E . GRADUATE Printable Workout Sheets PHASE 6 . Feet Wide 4 8 4-0-1-0 3 sec B3 Leg Extensions 4 8 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 WWW.MI40X.WORKOUT 8: HAMS / QUADS DURATION: 60 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS +5 partials A1 Lying Leg Curls (body extended) 4 8 all sets 4-0-1-0 A2 Barbell Back Squats 4 8 4-0-1-0 A3 Alternating Dumbbell Lunges 4 8 4-0-1-0 A4 Dumbbell Squats (DB’s beside hips) 4 21 4-0-1-0 2 mins B1 Leg Press .COM 49 Eric Babcock SMQXQX3E . GRADUATE Printable Workout Sheets PHASE 6 .Feet Narrow 4 8 4-0-1-0 B2 Leg Press .