Mi 40 x Natural Beginner

NaturalPrintable Workout Sheets BEN PAKULSKI PRESENTS… NATURAL PRINTABLE WORKOUT SHEETS José Rincón Issued: 2014-11-19 WWW.MI40X.COM 1 Natural Printable Workout Sheets NATURAL 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 José Rincón N2LKVEZK Natural Printable Workout Sheets CALENDAR 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 TWICE Front Delts Rear Delts Hams Chest Back Quads (extreme per week; once heavy with the intent of mechanical PHASE 1 Biceps Triceps (Calves 1) Side Delts (Abs/Core) (Calves 2) high damage & high neurological stress, the 2nd (Abs/Core) Front Delts kcal day) workout will be focused on maximizing cell 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 (Calves 1) Delts (Abs/Core) (Calves 2) high Biceps (Abs/Core) Side Delts kcal day) OFF (mod- Chest Quads Side Delts Chest Hams OFF Power / Hypertrophy Phase erate kcals Delts Hams Arms Delts Quads PHASE 3 (mod/low Back (Calves 1) (Abs/Core) Rear Delts (Calves 2) carb)) (Abs/Core) Back Chest Back Quads OFF Squat Arms OFF Strength / High Threshold Training Side Delts Hams (Calves 1) Bench Side Delts PHASE 4 (Abs/Core) Deadlift (Calves 2) (Abs/Core) Chest Quads Hams OFF PHASE 6 (am + pm) (am + pm) Phase 5: Deload Phase (4 days) Back Biceps Side Delts Chest Back Quads PHASES (Abs/Core) (Calves 2) Delts Delts Biceps Hams 5&6 + HIIT Triceps Triceps (Calves 2) (Calves 1) (Abs/Core) Back Quads (am + pm) Chest Quads Phase 6: Overreach / Hypertrophy (8 days) Chest Hams Hams,Back Arms Hams Arms (Calves 1) Side Delts (Abs/Core) (Calves 2) - - (Abs/Core) Rear Delts WWW.MI40X.COM 3 José Rincón N2LKVEZK Natural 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 José Rincón N2LKVEZK See the videos if unsure.g. lower. this = 1 rep of the protocol. the antagonist fully contracted 2) initiating from the working muscle.8 reps on each. 1 1/2’s: If a set prescribes a target of 10 reps. The goal is NOT simply to hold against the direction in which the resistance is pulling.COM 5 José Rincón N2LKVEZK . Using barbell bicep curls for example . At the end of the final full rep of the final set. perform the concentric. plus decrease in load by approximately 20% every drop aiming to achieve 5 . 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). bring up half way (to 90º of elbow flexion). Natural Printable Workout Sheets 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. To elaborate: 1) begin with the working muscle fully stretched / lengthened. 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.MI40X.raise the weight. allow no more than 10 seconds rest between them (ideally zero). aiming to fully shorten it and to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout. ‘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). when your elbows are as far back as possible during a bent over barbell row. WWW. 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. then lower. end with as many partial reps as possible through to absolute failure. begin by performing 8 reps for the prescribed number of sets (usually 2 . not a stretch).30 second maximally loaded stretch following the last achievable rep of the working set and all subsequent drop-sets. 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). though be aware that achieving just 1 or 2 reps is normal. WWW. this will result in you having performed 8 to 10 TOTAL sets for the exercise. only the strong survive! CS-6 Sets (Cell Swelling-6): Typically using a compound movement. repeat this process until you reach the final / minimum weight plate of the stack! Aim for 3 to 5 full reps on each drop.4) taking 80 seconds rest between each. follow the same protocol as above. rest only up to 20 seconds max while ropping the weight by 10%. perform a contraction to finish (always finish on a contraction. Note: the goal between mini-sets is simply to gather your breath / energy and get back to it. See videos if unsure.. Natural Printable Workout Sheets For NOS-X sets. though add in a 20 . Following the last of the prescribed sets. Following the stretch on the final drop-set. Repeat this 20 second max rest / 10% drop process until you complete 6 of these mini-sets. take a moment to rehearse the entire protocol in your head as it may sound more complicated than it is. before continuing on aiming to achieve a further 8 reps. remember. Following the final rep.MI40X. this may be difficult at first but your body will adapt very quickly.. 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. keep in mind the goal is to maximize cell swelling and lactate build-up. Also.COM 6 José Rincón N2LKVEZK . Natural Printable Workout Sheets Partials: When directed to perform partial reps. continue to squeeze / contract the working muscle(s) as hard as you can throughout. just in the range that you’re still able to achieve with good form. WWW.MI40X. 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.COM 7 José Rincón N2LKVEZK . Natural Printable Workout Sheets NOTES How to Read the Notations: note that each exercise has been assigned a letter. resting for the prescribed duration between each .move on to exercise ‘B’ 2.once all sets have been completed.repeat this back and forth process until all sets have been completed . the purpose of which is to instruct you how to proceed from exercise to exercise during the workout. or letter plus number combination.immediately move on to exercise ‘A2’ (unless exercise ‘A1’ happens to have a prescribed rest period (rare)) .move onto exercise ‘B’ WWW.COM 8 José Rincón N2LKVEZK . If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example.MI40X.perform set 1 for exercise ‘A1’ . proceed as follows: . A couple of examples should provide enough illustration as to how they are intended to be read: 1. then exercise ‘B’ on line 3. If you see exercise ‘A1’ on line 1. rest for the same duration (unless specifically stated otherwise) . proceed as follows: . exercise ‘A2’ on line 2.perform exercise ‘A’ for the prescribed number of sets.rest for the prescribed duration (for exercise ‘A2’) following the completion of the set . WWW. learn to make using intention a habit! The videos all describe intention perfectly. also.MI40X. Intention: apply intention to all appropriate exercises regardless of whether it’s stated in the workout sheets or not. rest for the same duration you rested between sets of the exercise just completed. the rep target depicted indicates the number of reps to perform per side.COM 9 José Rincón N2LKVEZK . Natural Printable Workout Sheets Rest Period Between Exercises: unless specifically instructed otherwise. NOT in total. feel free to choose as per your preference (aim to use a variety of angles over time). 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. unless stated otherwise. Unilateral Movements: when an exercise is to be performed one side at a time (think lunges’ for example). * On one workout day. lower and obliques) and rotate between them once failure is reached for a total of 10 minutes -. or. if so desired.COM 10 José Rincón N2LKVEZK .if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises.MI40X. Either add onto the end of the appropriate prescribed workout. Natural Printable Workout Sheets ABS / CALVES The below are optional.perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position) -. the next workout day train the calves. however I suggest incorporating them into your 40 day schedule (see calendar).take no more than 15 seconds rest if ever / whenever needed -. WWW. Abs: -. perform ab training.choose 3 ab exercises (ideally upper. perform in an entirely separate session (preferably later in the day after completing the main workout). add resistance / weight next time out * suggestions for exercises can be found in the ‘exercise library’ document if unsure. alternate back and forth throughout the program. MI40X.use a 4-0-1-0 tempo -. Routine: -.COM 11 José Rincón N2LKVEZK .try to minimize any rest throughout (zero ideally) -.aim to increase the weight by 5% used each week if appropriate WWW. Natural 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.set a timer and simply aim to perform as many reps as possible in 10 minutes -. Natural Printable Workout Sheets CARDIO Recommended (for all phases besides phase 6. 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. 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). (* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. consume 5 .) Aim to perform the cardio on non-consecutive days whenever possible. if you’re under time constraints.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 . plus. or. HIIT WWW.10 grams of BCAA’s and 30 .MI40X.COM 12 José Rincón N2LKVEZK . perform the cardio session immediately following the weight training session if needs must (in this case. You may also perform the sessions on scheduled ‘off‘ days. If fat loss is your predominant goal. the ‘overreaching’ phase): -.240lb scale) before then commencing with the cardio). If you are in the over 12% group for males/20% for females.1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below) -. do NOT take the carbs. upon completing your last rep. 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: -.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.COM 13 José Rincón N2LKVEZK . 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.the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the intervals.MI40X. Natural Printable Workout Sheets PERCEIVED EFFORT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 100% for the work intervals. WWW. maintain a slow enough pace to allow your heart- rate to come down. It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program. hit and maintain the desired 100% intensity during those intervals!). though keep moving! -. keep this in mind and really push your limits! During the ‘rest’ period. MI40X. Natural Printable Workout Sheets PHASE 1 .WORKOUT 1: CHEST / FRONT DELTS / BICEPS DURATION: 46 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Flat Barbell Bench Press (shoulder-width-grip) 4 10 4-0-1-0 40 secs + NOS B Flat Barbell Bench Press (4" wider than shoulder width) 4 10 (last set) 4-0-1-0 40 secs 30º incline Dumbbell Flyes (max scapula retraction over C bench) 4 15 4-0-1-0 40 secs D1 Cable Crossovers (slightly below shoulder height) 3 15 4-0-1-0 D2 Push Ups 3 21 4-0-1-0 D3 Low Cable Front Raises 3 12 4-0-1-0 40 secs E1 Prone 45º Incline Reverse-Grip Barbell Front Raises 4 12 2-1-1-1 E2 Prone 45º Barbell Spider Curls 4 8 4-0-1-0 40 secs WWW.COM 14 José Rincón N2LKVEZK . elbows in) 3 7 4-0-1-0 40 secs * 2 second isometric holds each rep.MI40X. Natural Printable Workout Sheets PHASE 1 . pull to belly button) 5 10 * 4-0-1-2 40 secs 14.WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 49 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Seated Cable Rows A (shoulder width grip.14 4-0-1-0 40 secs + NOS C Neutral Grip (Assisted) Pull-Ups 3 10 (last set) 4-0-1-0 40 secs Reverse-Grip Pulldowns with 45º backward lean (keep core D tight) 3 10 4-0-1-0 40 secs E Bent Dumbbell & Cable Lateral Raises (simultaneously) 3 10 ** 4-0-1-0 40 secs 2 sec F1 Reverse-Grip Tricep Pushdowns (elbows behind) 3 15 isometric 4-0-1-2 Lying Barbell Tricep Extensions F2 (shoulder width grip .10. plus only change Dumbbell (weight-cable stays consistent) + Optional: abs / core WWW. plus 5 partials at the end of each set ** NOS-X (last set only).COM 15 José Rincón N2LKVEZK .7 B Bent Barbell Rows (outward intention) 6 7.10. Initiate with the hamstrings.14. 21 4-0-1-0 40 secs + NOS D Leg Press (feet low) 3 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 .WORKOUT 3: QUADS / HAMS DURATION: 48 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 . pause for 2 seconds at 30º on the way up.Body Extended 3 7 * 4-0-1(2)-0 40 secs * 2 second pause at 30º on the concentric .10. then finish the rep. i. Natural Printable Workout Sheets PHASE 1 .feet high B (OR Drop Box Lunge w/h Low Cable resistance) 3 21 4-0-1-0 40 secs C Barbell Back Squats 4 21. + Optional: calves WWW.MI40X.COM 16 José Rincón N2LKVEZK .e. Natural Printable Workout Sheets PHASE 1 .WORKOUT 4: BICEPS / CHEST / SIDE DELTS + DURATION: 41 MINS FRONT DELTS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 5 sec A1 Barbell Preacher Curls 3 7 isometric 4-0-1-5 + NOS-X A2 Incline Dumbbell Curls 3 7 (last set) 4-0-1-0 40 secs B1 Two-Arm High Cable Curls 4 15 4-0-1-0 B2 Incline Dumbbell Press 4 12 4-0-1-0 40 secs 7 second C Machine Chest Press (any) 4 12 eccentric 7-1-1-1 40 secs D1 Prone 60º Incline Dumbbell Lateral Raises 3 12 4-0-1-0 D2 Seated Dumbbell Front Raises 3 12 2-1-1-1 40 secs WWW.MI40X.COM 17 José Rincón N2LKVEZK . 21 7.COM 18 José Rincón N2LKVEZK .14. Natural Printable Workout Sheets PHASE 1 .14.WORKOUT 5: TRICEPS / BACK DURATION: 42 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 40 (this is A1 Decline (slight) Barbell Tricep Extensions 3 7 * 4-0-1-0 correct) 40 (this is A2 45º Incline Barbell Tricep Extensions 3 7 * 4-0-1-0 correct) Standing Overhead Barbell Tricep Extensions (el- A3 bows in) 3 7 * 4-0-1-0 80 secs B Deadlifts (bent-knee) 3 7.21 4-0-1-0 40 secs * aim to use the same weight for each exercise of the tri-set + Optional: abs / core WWW.MI40X.14.21 4-0-1-0 40 secs C Wide-Grip Pull-Ups 3 10 4-2-1-0 40 secs D One-Arm Dumbbell Rows 6 7. WORKOUT 6: HAMSTRINGS / QUADS DURATION: 43 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Lying Leg Curls (body extended) 7 7 4-0-1-0 40 secs B1 Dumbbell Squats .dumbbell’s slightly in front of knees 4 7.14 4-0-1-0 40 secs C Glute-Ham Raises 4 7.14.14 4-0-1-0 B2 Dumbbell Squats . then the other) 3 21 4-0-1-0 80 secs + Optional: calves WWW.7.7.14 4-0-1-0 40 secs D1 Stiff-Leg Deadlifts 3 21 4-0-1-0 Step-Ups with Low Cable Resistance D2 (one leg.COM 19 José Rincón N2LKVEZK . Natural Printable Workout Sheets PHASE 1 .14.dumbbell’s beside hips 4 7.7.MI40X.14. MI40X.COM 20 José Rincón N2LKVEZK . hands together in front of thighs 3 15 4-0-1-0 40 secs at the bottom) 2 second D1 Floor Lying Cable Front Raises 3 10 isometric 4-0-1-2 D2 Cable Lateral Raises 3 15 3-0-1-0 40 secs E Barbell Preacher Curls 6 10 4-0-1-0 40 secs WWW. Natural Printable Workout Sheets PHASE 2 .WORKOUT 1: CHEST / FRONT + SIDE DELTS / BICEPS DURATION: 41 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 45º Incline Dumbbell Press 4 10 (all sets) 4-0-1-0 40 secs + NOS-X (last C1 Flat Dumbbell Flys 3 8 set) 4-0-1-0 Cable Crossovers C2 (cable height high. 14.21 4-0-1-0 40 secs E1 Lying Barbell Tricep Extensions 3 15 4-0-1-0 E2 Overhead Rope Extensions 3 10 4-0-1-0 40 secs + Optional: abs / core WWW.COM 21 José Rincón N2LKVEZK .WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 40 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Wide-Grip (Assisted) Pull-Ups + NOS-X (last A (weighted if necessary) 4 8 set) 4-0-1-0 40 secs B Reverse-Grip Barbell Rows (outward intention) 4 8 4-0-1-0 40 secs C1 Machine Rows (ideally hammer) 4 12 4-0-1-0 + 10 partials C2 Bent Over Cable Lateral Raises 4 10 (all sets) 4-0-1-0 40 secs D Deadlifts (bent-knee) 4 7.MI40X. Natural Printable Workout Sheets PHASE 2 .7. Body Flexed 5 10 (all sets) 4-0-1-0 40 secs + Optional: calves WWW.WORKOUT 3: QUADS / HAMS DURATION: 41 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Barbell Back Squats 5 8 4-0-1-0 80 secs Heels elevated Dumbbell Squats B (DB’s in front of knees) 5 12 6-0-2-0 40 secs Dumbbell Alternating Walking Lunges C (DB’s in front of knees) 4 10 4-0-1-0 40 secs D1 Lying Leg Curl .MI40X.Body Extended 5 6 4-0-1-0 + 5 partials D2 Lying Leg Curl .COM 22 José Rincón N2LKVEZK . Natural Printable Workout Sheets PHASE 2 . COM 23 José Rincón N2LKVEZK . Natural Printable Workout Sheets PHASE 2 . hands C2 together in front of thighs at the bottom) 3 15 4-0-1-0 40 secs Strict Seated Vertical Dumbbell Press D1 (abs shortened) 4 15 4-0-1-0 + 5 partials D2 Seated Dumbbell Lateral Raises 4 12 (all sets) 4-0-1-0 40 secs * bottom half reps only (all sets) + NOS-X (last set only) WWW.WORKOUT 4: BICEPS / CHEST / DELTS DURATION: 40 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 10 sec A1 Reverse-Grip Pull-Ups (bicep-emphasis) 3 3 eccentric 10-1-2-0 Decline Dumbbell Press A2 (hands 2” outside of elbows throughout) 3 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.MI40X. 7. Natural Printable Workout Sheets PHASE 2 .45º Lean back 4 12 4-0-1-0 B2 (outward intention on eccentric) Overhand Tricep Cable Pressdowns 4 10 + NOS-X 4-0-1-0 80 secs B3 (last set) C Deadlifts (bent-knee) 4 7.Feet in Front 4 To Failure 4-0-1-0 40 secs D2 (slight forward lean) + Optional: abs / core WWW.WORKOUT 5: TRICEPS / BACK DURATION: 43 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Cable Cross Tricep Extension with elbows retracted 5 15 4-0-1-0 40 secs A (strict/no cheating) Neutral-Grip Pulldowns .14.MI40X.COM 24 José Rincón N2LKVEZK .Vertical 4 8 4-0-1-0 B1 (outward intention on the eccentric) Neutral-Grip Pulldowns .21 4-0-1-0 40 secs Machine Rows 4 8 2 second 4-0-1-2 D1 isometric Bodyweight Parallel Bar Dips . COM 25 José Rincón N2LKVEZK .MI40X.WORKOUT 6: HAMSTRINGS / QUADS DURATION: 40 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Glute-Ham Raises or Lying Leg Curls with body A extended 4 12 4-0-1-1 40 secs One-Legged Leg Press B (foot high with downward intention) 3 21 4-0-1-0 40 secs C Leg Press . no rest) 3 15 4-0-1-0 40 secs + Optional: calves WWW.Feet Wide (inward intention) 4 15 4-0-1-0 + NOS-X D Hack Squats 2 8 (last set) 4-0-1-0 40 secs E Step-Ups (15 on one side. then the other. Natural Printable Workout Sheets PHASE 2 . WORKOUT 1: CHEST / BACK / DELTS DURATION: 45 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 40 (this is A1 Flat Barbell Press (with orange bands) 6 6 3-0-1-0 correct) A2 Bent Barbell Rows with outward intention 6 8 4-0-1-0 40 secs 5 partials B1 Incline Dumbbell Press 4 8 (all sets) 4-1-1-1 Seated Cable Rows sitting on 9” elevation (outward 5 partials B2 intention) 4 8 (all sets) 4-0-1-0 40 secs C1 Standing Dumbbell Overhead Press (power) 4 8 * 4-0-1-0 C2 Two-Arm Dumbbell Rows 4 8 4-0-1-0 40 secs D Deadlifts (bent-knee) 7 7 4-0-1-0 40 secs * choose stance / execution which affords you the most power! If this entails a slight backward lean or otherwise. on this occasion it’s acceptable + Optional: abs / core WWW.COM 26 José Rincón N2LKVEZK .MI40X. Natural Printable Workout Sheets PHASE 3 . COM 27 José Rincón N2LKVEZK . perform 10 partials at top of the movement (lock the safety racks) ** 1 1/2’s (half reps at the bottom): come down.MI40X.WORKOUT 2: QUADS / HAMS DURATION: 40 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 lunges . back down then back to the top (this constitutes 1 rep in total) + Optional: calves WWW. Natural Printable Workout Sheets PHASE 3 . come half way back up.lean forward at the hip C (glute emphasis) 3 10 ** 4-0-1-0 40 secs D Stiff-Leg Deadlifts 3 21 4-0-1-0 40 secs * following the final rep of each set. MI40X.COM 28 José Rincón N2LKVEZK .WORKOUT 3: SIDE DELTS / ARMS DURATION: 40 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 80 secs 6 second B Reverse-Grip Pull-Ups 4 6 eccentric 6-0-1-0 40 secs 1-Arm DB Pronation / Supination Preacher Curl 2 second C (no shoulder rotation) 4 6 isometric 4-1-1-2 40 secs D1 Standing Barbell Curls 4 8 4-0-1-0 D2 Lying Barbell Tricep Extensions 4 8 4-0-1-0 40 secs BPak Strip E Machine Tricep Dips 1 10 Set 4-0-1-0 + Optional: abs / core WWW. Natural Printable Workout Sheets PHASE 3 . WORKOUT 4: CHEST / DELTS / BACK DURATION: 43 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 4 8 4-0-1-0 40 secs + NOS-X C 30º Incline Dumbbell Flyes 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. Natural Printable Workout Sheets PHASE 3 .MI40X.8 reps WWW. perform one drop set with a 20% decrease in weight aiming for 5 .COM 29 José Rincón N2LKVEZK . Feet Narrow (feet and knees touching) 4 8 4-0-1-0 B2 Leg Press . Natural Printable Workout Sheets PHASE 3 .COM 30 José Rincón N2LKVEZK .Feet Wide 4 8 4-0-1-0 80 secs C Wide-Stance Box Squats 8 8 4-0-1-0 40 secs Heels Elevated Dumbbell Squats 40 (this is D1 (DB’s beside hips) 4 15 4-0-1-0 correct) D2 Stiff leg Dumbbell Deadlift .WORKOUT 5: HAMS / QUADS DURATION: 47 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 .Toes Elevated 4 21 4-0-1-0 40 secs + Optional: calves WWW.MI40X. COM 31 José Rincón N2LKVEZK . 3 sets wide 3 21 4-0-1-0 40 secs 45º Incline Side Lying One-Arm Dumbbell Lateral E Raises 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 WWW.3 sets narrow.WORKOUT 1: CHEST / SIDE DELTS DURATION: 45 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A 30º Incline Dumbbell Press 5 6 3-0-1-0 2 mins B 60º Incline Dumbbell Press 3 10 3-0-1-0 80 secs C Incline Barbell Bench Press with inward Intention 3 8 4-0-1-0 80 secs D Plyo Pushups .MI40X. Natural Printable Workout Sheets PHASE 4 . WORKOUT 2: BACK / HAMS DURATION: 48 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Bent Barbell Rows (outward intention) 6 10 3-0-1-0 80 secs B One-Arm Dumbbell Rows 3 6 3-0-1-0 40 secs + NOS-X C Incline Prone Two-Arm Dumbbell Rows 4 8 (last set) 3-0-1-1 2 mins + 10 partials D Lying Leg Curl (body extended) 6 6 (all sets) 3-0-1-0 E Deadlifts (bent-knee) 5 5 4-0-1-0 40 secs + Optional: abs / core WWW.COM 32 José Rincón N2LKVEZK .MI40X. Natural Printable Workout Sheets PHASE 4 . MI40X.COM 33 José Rincón N2LKVEZK .Heels Elevated 1-2” 4 8 4-0-1-0 80 secs + NOS-X B Dumbbell Squats (DB’s beside hips) 4 15 (last set) 3-0-1-0 2 mins Bulgarian Split Squats .WORKOUT 3: QUADS DURATION: 49 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Barbell Front Squats .front foot on a 6” box (back 2 mins after C foot on bench) 4 21 no rest 4-0-1-0 final set + NOS D Leg Extensions 2 8 (last set) 4-0-1-0 40 secs + Optional: calves WWW. Natural Printable Workout Sheets PHASE 4 . COM 34 José Rincón N2LKVEZK .4. squats again!) 6 8.8.WORKOUT 4: SQUAT / BENCH / DEADLIFT DURATION: 40 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Barbell Back Squats (yes. C Deadlifts (bent-knee) 5 21.8.MI40X.8.6 B Flat Barbell Bench Press with Orange bands 6 10.6.4 4-0-1-0 2 mins 10.14. Natural Printable Workout Sheets PHASE 4 .21 3-0-3-0 80 secs + Optional: abs / core WWW.6 3-0-1-2 80 secs 7.6.7. WORKOUT 5: ARMS / SIDE DELTS DURATION: 43 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 Barbell Preacher Curls 3 12 4-0-1-0 40 secs + NOS-X C Incline Dumbbell Curls 2 8 (both sets) 3-1-1-2 40 secs + NOS D Tricep 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 2 10 Sets(both 3-0-1-1 80 secs sets) * this is correct.MI40X. Natural Printable Workout Sheets PHASE 4 . 1 extra set + Optional: calves WWW.COM 35 José Rincón N2LKVEZK . then 1 band.hands in front of chin 2 10 4-0-1-0 Cable Crossovers . then 2 bands.WORKOUT 1: CHEST / BACK DURATION: 46 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 40 (this is A1 Flat Barbell Bench Press 4 6 4-1-1-0 correct) A2 Wide-Grip Pull-Ups 4 6 4-1-1-0 40 secs B1 Incline Dumbbell Flys 3 10 4-0-4-0 Reverse-Grip Pull-Ups with 2 orange bands (for + NOS-X B2 NOS-X: bodyweight.MI40X.hands down to thighs + NOS-X D2 (step forward) 2 10 (last set) 4-0-1-0 3 second D3 Machine Rows 2 10 isometric 4-0-1-3 80 secs + Optional: abs / core WWW. 3 10 (last set) 4-0-1-0 80 secs done) C1 Incline Dumbbell Press 3 15 4-0-1-0 C2 Two-Arm Bent-Over Dumbbell Rows 3 10 4-0-1-0 80 secs D1 Cable Crossovers . Natural Printable Workout Sheets PHASE 5 .COM 36 José Rincón N2LKVEZK . Natural Printable Workout Sheets PHASE 5 . + Optional: calves WWW.240lb scale.MI40X. then the other) 3 15 4-0-1-0 last set D Barbell Preacher Curls 3 8 4-0-1-0 40 secs E Seated Dumbbell Curls 3 15 4-0-1-0 40 secs + NOS-X F Seated Incline Cable Curls 2 15 (both sets) 4-0-1-0 40 secs * Consume PWO carbs & aminos: 5 .COM 37 José Rincón N2LKVEZK . before then commencing with with the cardio.WORKOUT 2: QUADS / BICEPS DURATION: 48 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Leg Press (feet low) 2 8 + C-S6 Sets 4-0-1-0 80 secs B Leg Extensions 2 8 + C-S6 Sets 4-0-1-0 80 secs Reverse Lunges (DB’s beside hips) 40 after C (all one side. If you are in the over 12% for males/20% for females.10 grams of BCAA’s and 30 . do NOT take the carbs.60 grams of carbs depending on your * IMMEDIATELY POST WORKOUT lean bodyweight (using a 120lb . the BCAA’s will suffice. MI40X. Natural Printable Workout Sheets PHASE 5 .3" ball between knees) 3 6 (all sets) 4-0-1-0 40 secs Stiff-Leg Good Mornings + NOS-X C (toes elevated) 2 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 Seated 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: calves WWW.WORKOUT 3: HAMS / DELTS / TRICEPS DURATION: 44 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 B (2 .COM 38 José Rincón N2LKVEZK . DO NOT EXCEED THEM!!! *** PHASE 6 . Natural Printable Workout Sheets *** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE.MI40X.COM 39 José Rincón N2LKVEZK .WORKOUT 1: CHEST / DELTS / TRICEPS DURATION: 64 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 B 30º Incline Dumbbell Press 3 10 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 3 10 (last set) 4-0-1-0 40 secs E 75º Incline “Standing” Prone Lateral Raises 3 12 4-0-1-0 40 secs + NOS F 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 Red Bands 4 12 4-0-1-1 40 secs + NOS-X I Overhead Rope Extensions 3 21 (last set) 4-0-1-0 40 secs + Optional: abs / core WWW. M’ WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY.MI40X.14. KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) *** PHASE 6 .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: 56 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 21. A Barbell Deadlifts (bent-knee) 6 7. then 2 bands.COM 40 José Rincón N2LKVEZK . Natural Printable Workout Sheets *** ALL ‘A. 3 8 (last set) 3-0-1-0 2 mins done)” + NOS-X C One-Arm Dumbbell Rows 3 12 (last set) 4-0-1-0 40 secs 6 second D Incline Dumbbell Curls 3 6 eccentric 6-0-1-0 80 secs Standing BB Curls E (drive elbows together + high into shoulder flexion) 4 8 4-0-1-0 80 secs WWW. then 1 band.7. WORKOUT 2 (PM): BACK / BICEPS DURATION: 56 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS + NOS-X A1 60º Incline Supine Overhead Reverse-Grip Pulldowns 3 12 (last set) 3-0-1-0 A2 Seated Cable Rows 3 12 4-0-1-0 A3 Reverse-Grip Pulldowns 3 12 4-0-1-0 6 second A4 Incline Prone Two-Arm Dumbbell Rows 3 8 isometric 4-0-1-6 80 secs + NOS-X B One-Arm Dumbbell Rows 3 12 (last set) 4-0-1-0 40 secs C1 Two-Arm High Cable Curls 3 15 4-0-1-0 Alternating Prone Spider Curls + NOS C2 (alternate starting arm each set) 3 12 (last set) 4-0-1-0 C3 Cable Curls facing away from apparatus 3 21 4-0-1-0 80 secs WWW.MI40X.COM 41 José Rincón N2LKVEZK . Natural Printable Workout Sheets PHASE 6 . Natural Printable Workout Sheets PHASE 6 .COM 42 José Rincón N2LKVEZK .Heels Elevated bottom half C (DB’s beside hips) 3 21 reps only 4-0-1-0 40 secs 0 (40 after D Single-Leg Deadlifts (all one side then the other) 3 21 4-0-1-0 final set) E Barbell Stiff-Leg Deadlifts 3 15 4-0-1-0 40 secs F Leg Press (feet high.MI40X. wide and externally rotated) 3 10 4-0-1-0 40 secs WWW.WORKOUT 3 (AM): QUADS / HAMS DURATION: 53 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Reverse Lunges (DB’s beside hips) 0 (40 after A (torso same angle as shin) 3 15 4-0-1-0 final set) B Barbell Back Squats 5 8 4-0-1-0 2 mins Dumbbell Squats . WORKOUT 3 (PM): HAMS / QUADS DURATION: 49 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS Single-Leg Leg Press 0 (2m after A (foot high with downward intention) 4 21 4-2-1-0 final set) B1 Barbell Front Squats 3 15 3-0-1-0 B2 Barbell Back Squats 3 10 4-0-1-0 Leg Press .Body Extended 3 6 4-0-1-0 + 10 partials B5 Lying Leg Curls . Natural Printable Workout Sheets PHASE 6 .MI40X.Feet High & Wide B3 (glute / ham emphasis) 3 15 4-0-1-0 B4 Lying Leg Curls .Body Flexed 3 6 (all sets) 4-0-1-0 Dumbbell Alternating Walking Lunges B6 (DB’s besides hips) 3 15 4-0-1-0 3 mins + Optional: calves WWW.COM 43 José Rincón N2LKVEZK . COM 44 José Rincón N2LKVEZK .MI40X.WORKOUT 4: BACK / CHEST / ARMS DURATION: 71 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS 40 (this is A1 Reverse-Grip One-Arm DB 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 5-0-2-4 B2 30º Incline Dumbbell Press 3 10 4-0-1-0 40 secs Reverse-Grip Pulldowns C1 (FULL retraction and depression) 3 15 4-4-4-0 C2 Plyo Pushups 3 21 4-0-1-0 40 secs Rope Tricep Extensions D1 (stand 2 feet back from cable apparatus) 3 12 4-0-1-2 D2 Incline Dumbbell Curls 3 12 4-0-1-0 40 secs + NOS E1 Standing Reverse-Grip BB Curls 3 12 (last set) 4-0-1-0 E2 Standing Barbell Curls 3 12 4-0-1-0 40 secs + Optional: abs / core WWW. Natural Printable Workout Sheets PHASE 6 . WORKOUT 5: QUADS / HAMS DURATION: 41 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Leg Press (feet low) 3 8 + C-S6 Sets 4-0-1-0 80 secs B Leg Extensions 3 8 + C-S6 Sets 4-0-1-0 80 secs BPak Strip Lying Leg Curls (body extended) C (perform do 2 warm-up sets) 2 10 Sets(both 4-0-1-0 80 secs sets) D Glute-Ham Raises 4 8 4-0-1-0 40 secs + Optional: calves WWW.MI40X. Natural Printable Workout Sheets PHASE 6 .COM 45 José Rincón N2LKVEZK . COM 46 José Rincón N2LKVEZK .MI40X.WORKOUT 6 (AM): HAMS / BACK / SIDE DELTS DURATION: 49 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Stiff-Leg Deadlifts 5 21 4-0-1-0 80 secs B Deadlifts (bent-knee) 5 8 4-0-1-0 80 secs + NOS C Reverse-Grip (assisted) Pull-Ups 5 8 (last set) 4-0-1-0 80 secs + NOS D Seated Dumbbell Lateral Raises 5 8 (last set) 4-0-1-0 80 secs WWW. Natural Printable Workout Sheets PHASE 6 . Natural Printable Workout Sheets PHASE 6 .MI40X.Toes neutral 3 12 4-0-1-0 + NOS F3 Lying Leg Curls .WORKOUT 6 (PM): REAR DELTS / BACK / HAMS DURATION: 49 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A Bent Over Dumbbell Lateral Raises 3 12 4-0-1-0 40 secs + NOS B Bent Over Cable Lateral Raises (chest up) 2 12 (last set) 4-0-1-0 40 secs C Reverse-Grip Pulldowns 3 10 4-2-1-0 40 secs D Standing Straight-Arm Cable Pullovers 3 21 4-0-1-0 40 secs + NOS E Bent-Over Barbell Rows 4 8 (last set) 4-0-1-0 40 secs F1 Lying Leg Curls .Toes in 3 12 4-0-1-0 F2 Lying Leg Curls .Toes out 3 12 (last set) 4-0-1-0 80 secs WWW.COM 47 José Rincón N2LKVEZK . COM 48 José Rincón N2LKVEZK .MI40X. Natural Printable Workout Sheets PHASE 6 .WORKOUT 7: CHEST / ARMS DURATION: 64 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS + NOS 40 (80 after A Flat Barbell Bench Press with bands 3 12 (last set) 4-0-1-2 final set) + NOS-X B1 Incline Dumbbell Press 3 8 (last set) 4-0-1-0 B2 Cable Crossovers 3 8 4-0-1-0 40 secs 40 (this is D1 Plyo Pushups 3 15 4-0-1-0 correct D2 Pushups 3 15 4-0-1-0 40 secs + NOS E Machine Preacher Curls 3 12 (last set) 4-0-1-0 40 secs F Incline Dumbbell Curls 3 21 3-0-1-0 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 4 8 (last set) 4-0-1-1 40 secs + Optional: abs / core WWW. COM 49 José Rincón N2LKVEZK . Natural Printable Workout Sheets PHASE 6 .Feet Narrow 4 8 4-0-1-0 B2 Leg Press .Feet Wide 4 8 4-0-1-0 3 sec B3 Leg Extensions 4 8 isometric 4-0-1-3 B4 Stiff-Leg Deadlifts 4 15 4-0-1-0 B5 Seated Leg Curls 4 21 4-1-1-0 3 mins + Optional: calves END OF 40 DAYS WWW.MI40X.WORKOUT 8: HAMS / QUADS DURATION: 64 MINS TARGET EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS REPS A1 Lying Leg Curls (body extended) 5 8 4-0-1-0 A2 Barbell Back Squats 5 8 4-0-1-0 A3 Alternating Dumbbell Lunges 5 8 4-0-1-0 A4 Dumbbell Squats (DB’s beside hips) 5 21 4-0-1-0 2 mins B1 Leg Press .