Ben Pakulski Presents…

High / Low Threshold

Training
WEEK 3

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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.

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Schedule

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

(e.g; Mon) (e.g; Tue) (e.g; Wed) (e.g; Thur) (e.g; Fri) (e.g; Sat) (e.g; Sun)

Posterior Chain Chest & Back Arms &

Week 3 Legs Torso Vertical Off or Cardio Legs
& Traps Horizontal Shoulders

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Week 3

Day 15 - Legs Approx. Workout Time: 65 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 BB Back Squats 5 4-6 4-0-1-0 90

Lying Leg Curls, Body Extended (dorsiflex feet on

A2 5 4-6 4-0-1-0 90
the way up, plantar-flex going down)

B1 BB Back Squats - heels elevated 5 8-10 4-0-1-0 10

B2 DB Lunges (Quad Emphasis) 5 8-10 3-0-1-0 10

B3 Leg Extensions 5 15-17 2-0-1-2 120

C1 Seated Leg Curls - toes pointed away 5 6-8 4-0-1-1 10

Seated Leg Curls - toes pulled to shins & keep

C2 5 6-8 3-0-1-0 10
straight

C3 Stiff-Leg Deadlifts (knees slightly bent) 5 15-17 3-0-1-0 120

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Week 3

Day 16 - Vertical Torso Approx. Workout Time: 63 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Wide-Grip Pull-Ups 5 4-6 4-0-1-0 90

A2 Standing BB Overhead Press 5 4-6 4-0-1-0 90

B1 Wide-Grip Lat Pulldowns, Overhand-Grip 5 8-10 4-0-1-0 10

B2 Reverse-Grip Lat Pulldowns 5 8-10 3-1-1-0 10

B3 Dec. BB Pullovers (lat focus) 5 15-17 2-1-1-0 90

C1 60º Inc. DB Press - Neutral grip 5 8-10 4-1-1-0 10

45º Inc. DB Press - Pronating (palms facing at the

C2 5 8-10 4-1-1-0 10
bottom, rotate on the way up)

C3 High Inc. DB Front Raises 5 15-17 2-1-1-0 90

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Week 3

Day 17 - Posterior Chain & Traps Approx. Workout Time: 54 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Snatch Grip Deficit Deadlifts (lower back
A1 emphasis) - elevate feet 2-3", hands as wide apart 5 6-8 5-0-1-1 60
as possible

A2 Supported One-Arm DB Rows with Elbow ‘Out’ 5 6-8 4-0-1-0 60

45º Leg Press - feet high (greater range of motion)

B1 5 8-10 4-0-1-0 60
- shoulder-width apart

B2 Standing DB Shrugs 5 8-10 2-0-1-2 60

C1 Barbell Good Mornings- feet narrow 5 10-12 3-1-1-0 60

C2 Rope Face Pulls 5 10-12 2-0-1-0 60

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Week 3

Day 19 - Horiozontal, Chest & Back Approx. Workout Time: 65 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 One-Arm DB Rows 5 4-6 4-0-1-0 90

A2 BB Bench Press 5 4-6 4-0-1-0 90

B1 Seated Cable Rows, Overhand-Grip 5 8-10 4-0-1-0 10

B2 Seated Cable Rows, Neutral-Grip 5 8-10 3-1-1-0 10

Elbows High, Seated Cable Rows, Overhand-Grip

B3 5 15-17 2-1-1-0 90
(Pull toward ears)

C1 30º Inc. DB Press (neutral-grip) 5 8-10 4-1-1-0 10

C2 Flat DB Chest Press with Internal Rotation 5 8-10 4-1-1-0 10

C3 30º DB Flyes with Internal Rotation 5 15-17 2-1-1-0 90

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Week 3

Day 20 - Arms & Shoulders Approx. Workout Time: 85 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Seated 'Supinating' DB Curls 5 4-6 4-0-1-1 60

One-Arm Rope Tricep Pushdowns / Pressdowns,

A2 5 4-6 4-0-1-0 60
Neutral-Grip

B1 45º Inc. DB Hammer Curls 5 6-8 3-0-1-0 10

B2 Seated Zottman Curls 5 6-8 4-0-1-0 10

B3 30º Prone Inc. DB Hammer Curls 5 14-16 2-0-1-0 60

Overhead Cable / Rope Extensions (facing away

C1 5 8-10 4-0-1-0 10
from apparatus)

Rope Tricep Pushdowns / Pressdowns, Neutral-

C2 5 8-10 3-0-1-0 10
Grip (rotate hands apart at the bottom)

C3 Lying DB Tricep Extensions 5 14-16 2-0-1-0 60

D1 One-Arm Cable Lateral Raises 5 8-10 2-2-1-0 10

One-Arm DB Lateral Raises (with "thick" bar if

D2 5 8-10 2-2-1-0 10
possible)

D3 One-Arm Poliquin Raises 5 12-15 2-2-1-0 60

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Week 3

Day 21 - Legs Approx. Workout Time: 65 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 BB Back Squats 5 4-6 4-0-1-0 90

Lying Leg Curls, Body Extended (dorsiflex feet on

A2 5 4-6 4-0-1-0 90
the way up, plantar-flex going down)

B1 BB Back Squats - heels elevated 5 8-10 4-0-1-0 10

B2 DB Lunges (Quad Emphasis) 5 8-10 3-0-1-0 10

B3 Leg Extensions 5 15-17 2-0-1-2 120

C1 Seated Leg Curls - toes pointed away 5 6-8 4-0-1-1 10

Seated Leg Curls - toes pulled to shins & keep

C2 5 6-8 3-0-1-0 10
straight

C3 Stiff-Leg Deadlifts (knees slightly bent) 5 15-17 3-0-1-0 120

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