Ben Pakulski presents…

The Done For You
Workouts For
Round Cut Delts
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
Pakulski Fitness International, 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 Pakulski Fitness International,
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.
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 an overhead 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 an overhead
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 an
overhead 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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‘NOS’ Sets

Perform 3 successive drop-sets following the completion of the final working set of an
exercise (unless specifically otherwise); allow no more than 10 seconds rest between drops
(ideally zero), plus decrease in load by approximately 20% each 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.

E.g:
Last set of exercise: 8 reps
Drop 1 (after 10 sec max rest): 5-8 reps with 20% less weight
Drop 2 (after 10 sec max rest): 5-8 reps with a further 20% decrease in weight
Drop 3 (after 10 sec max rest): to failure with a further 20% decrease in weight.

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Notes
* The Training Split / Schedule

With this being a delt specialization program, I have written out detailed workouts for the
delts, along with what I believe to be an optimal training split for them.

Many of you will want to know how to add your other muscle-groups into the schedule, and
so I’ve outlined a rough suggestion for their placement, along with how many sets I suggest
you perform for each.

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 on how to proceed from exercise to exercise during the
workout:

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’ (assuming no rest time is specified)

• following completion of the set, rest for the prescribed duration for A2

• repeat until all prescribed sets and rest are complete.

Rest Period Between Exercises

Unless specifically instructed otherwise, rest for the same duration as for the exercise you
just completed.

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Unilateral Movements

When an exercise is to be performed one side at a time, the rep target depicted indicates
the number of reps to perform per side, NOT in total; also, unless specifically stated
otherwise, take no rest between switching from one side to the other.

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Calendar

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
(e.g Mon) (e.g Tue) (e.g. Wed) (e.g Thur) (e.g Fri) (e.g Sat) (e.g Sun)
Chest Quads Super Slow-
Deadlifts / Back
Lateral Delts / 15 sets 14 sets High Rep Rear
Phase 1 Back / Traps Biceps Hams Delts / Side
- / Multi-angular -
Delts
9 sets 14 sets Delts / Triceps
Chest
Hams Hams
19 sets
10 sets GVT Delts / 14 sets Heavy Delts /
Phase 2 Quads Back
- Dumbbell Front
Biceps Triceps
-
Raises
10 sets 10 sets
4 sets

Chest
12 sets
Quads
Back
Delts Giant Sets 22 sets Heavy Delts /
Phase 3 / Biceps Hams
12 sets -
Triceps
Back / Delts -
Light DB
4 sets
Lateral Raises
6 sets

* repeat x2 for a total of 6 weeks.
** Take 2 days off before repeating second time through.

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Phase 1 - Workout 1
Lateral Delts / Back / Traps
Target
Exercise Sets * Tempo Rest (secs) Weight / Reps
Reps
Standing Dumbbell
A 4 40 3-0-1-2 40 secs
Lateral Raises
Bent Dumbell
B1 3 20 4-0-1-0 -
Lateral Raises
Seated Dumbbell
B2 3 20 4-0-1-0 -
Lateral Raises
Incline Dumbell
B3 3 20 4-0-1-0 40 secs
Front Raises

(2) Next Perform 17 sets of back exercises
(3) End with 6 sets of shrug movements

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Phase 1 - Workout 4
Super Slow-High Rep Rear Delts / Side Delts / Triceps
Target
Exercise Sets * Tempo Rest (secs) Weight / Reps
Reps
Seated Dumbbell
A 6 15 4-0-1-1 40 secs
Lateral Raises
Bent Over Cable
B1 3 30 4-0-1-0 -
Lateral Raises
B2 Cable Lateral Raises 3 30 4-0-1-0 30 secs
Dumbbell Overhead
C 4 20 NOS (last set) 4-0-1-0 40 secs
Press

* End by performing 12 sets of tricep exercises

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Phase 1 - Workout 6
Deadlifts / Back/ Multi-Angular Delts
Target
Exercise Sets * Tempo Rest (secs) Weight / Reps
Reps
(1) Begin with 5 sets of deadlifts
(2) Perform 8 sets of back exercises
75° Prone Supported
A 4 20 4-0-1-0 40 secs
Dumbbell Lateral Raises
60° Side Lying (one arm) No rest between 40 (after
B 4 10 4-0-1-0
Lateral Dumbbell Raises arms LAST set)
C Cable Lateral Raises 3 15 NOS (all sets) 4-0-1-0 60 secs
Reverse Machine Flys /
Reverse Pec Deck (for
D 4 12 NOS (last set) 4-0-1-0
rear delts,
NOT the back)

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Phase 2 - Workout 2
GVT Delts / Back
Target
Exercise Sets * Tempo Rest (secs) Weight / Reps
Reps
Use whatever
rest you need
Seated Dumbbell
A 12 12 to complete the 4-0-1-0
Lateral Raises
sets USING THE
SAME WEIGHT
Bent Over Dumbbell
B 4 20 4-0-1-0 40 secs
Lateral Raises

* Finish with 12 sets of back exercises

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Phase 2 - Workout 6
Heavy Delts / Triceps
Target
Exercise Sets * Tempo Rest (secs) Weight / Reps
Reps
Reverse Machine Flys /
A Reverse Pec Deck (for 3 20 Warm-up 4-0-1-0 40 secs
rear delts, NOT the back)

Dumbbell Overhead
B 4 6 4-0-1-0 60 secs
Press

Machine Shoulder Press
C 4 10 4-0-1-0 40 secs
(inward intent)
D Upright Rows 4 10 NOS (last set) 4-0-1-0 40 secs
Seated Dumbbell
E 4 6 NOS (last set) 4-0-1-0 40 secs
Lateral Raises

* End with 11 sets of Tricep exercises

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Phase 3 - Workout 1
Delts Giant Sets / Biceps
Target
Exercise Sets * Tempo Rest (secs) Weight / Reps
Reps
Seated Dumbbell
A1 3 10 4-0-1-0 -
Lateral Raises
Incline Dumbbell Front
A2 3 10 4-0-1-0 -
Raises
Standing Dumbbell
Cheat the weight
A3 Lateral Raises (CHEAT 3 10 4-0-cheat-0 -
up
reps!)
Dumbbell Overhead
A4 3 10 4-0-1-0 -
Press
A5 Cable Lateral Raises 3 10 4-0-1-0 -

A6 Cable Upright Rows 3 10 4-0-1-0 -
Machine Shoulder Press
A7 3 10 Note the Tempo! 8-0-8-0 3 mins
(super slow)

* End by performing 11 sets for Biceps

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Phase 3 - Workout 5
Heavy Delts / Triceps
Target
Exercise Sets * Tempo Rest (secs) Weight / Reps
Reps
Seated Dumbbell
A 8 8 NOS (last set) 4-0-1-0 40 secs
Lateral Raises
Standing Barbell Push
B1 4 15 4-0-1-0 40 secs
Press
B2 Barbell Upright Rows 4 15 4-0-1-0 40 secs

* Perform 12 sets of triceps exercises

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Phase 3 - Workout 6
Back / Delts
Target
Exercise Sets * Tempo Rest (secs) Weight / Reps
Reps
* Begin by performing 19 sets of Back exercises
Bent Over Cable Lateral
A 4 15 4-0-1-0 40 secs
Raises
Reverse Machine Flys /
Reverse Pec Deck (for
B 4 10 NOS (ALL sets) 4-0-1-0 40 secs
rear delts,
NOT the back)
Standing Cable Lateral
C 3 20 4-0-1-0 40 secs
Raises
Standing Dumbbell
D 3 30 4-0-1-0 60 secs
Lateral Raises

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