Ben Pakulski Presents…

Every Range
Time Under Tension
WEEK 1

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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 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)

Week 1 Chest / Delts Quads / Calves Off or Cardio Back Arms Hams Off or Cardio

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Week 1

Day 1 - Chest, Delts Approx. Workout Time: 44 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
2 x 1/4 reps at the
A1 Machine / Hammer-Strength Chest Press 5 4-6 3-3-1-0 60
'bottom' each rep

Horizontal Cable Flyes / Crossovers (hands to

B1 4 8-10 3-0-1-2 45
chin-height at the top)

B2 Push-Ups (inward intent, limit tricep recruitment) 4 10-12 3-0-1-1 60

2 x 1/4 reps at the

C1 Cable Lateral Raises 4 8-10 3-0-1-2 60
'top' each rep

2 x 1/4 reps at the

D1 DB Overhead Press 3 6-8 3-3-1-0 60
'bottom' each rep

D2 Low Inc. Prone Lateral Raises (for rear delts) 3 10-12 3-0-1-2 60

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Week 1

Day 2 - Quads, Calves Approx. Workout Time: 54 mins

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

A1 BB Quad Squats (heels elevated 2-4") 5 8-10 3-1-1-0 75

A2 Leg Extensions (top 3/4 only) 5 8-10 3-0-1-3 75

B1 Single-Leg Standing Leg Curls 4 6-8 3-0-1-2 60

B2 Banded Leg Press - feet low (Quad Emphasis) 4 10-12 4-0-1-0 60

All one side, then

C1 Bulgarian Split-Squats 4 10-12 3-1-1-0 45
the other

All one side, then

C2 Step Ups with Low Cable Resistance 4 10-12 2-0-1-0 45
the other

D1 Seated Calf Raises 3 10,20,30 2-0-1-0 *

* take 1 second rest for each rep of the previous mini-set (eg; 10 reps = 10 seconds rest, 20 reps = 20 seconds rest)

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Week 1

Day 4 - Back Approx. Workout Time: 50 mins

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

A1 Wide-Grip Lat Pulldowns, Overhand-Grip 4 8-10 3-0-1-1 75

A2 30º Prone Supported DB Rows 4 8-10 3-1-1-0 75

Neutral-Grip Lat Pulldowns with Slight Backwards

B1 4 8-10 1 1/2’s 3-2-1-0 60
Lean*

B2 Arcing One-Arm DB Rows 4 8-10 3-0-1-2 60

45º Bent-Over, High Cable, Cable Pullovers with

C1 4 10-12 3-0-1-0 45
bar

C2 Hammer / Machine Rows 4 8-12 3-0-1-0 45

* 1/2 reps from the top

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Week 1

Day 5 - Arms Approx. Workout Time: 47 mins

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

A1 30º Prone Inc. DB Bicep / Spider Curls 4 8-10 3-0-1-1 45

Overhead Cable / Rope Extensions (facing away

A2 4 8-10 3-1-1-0 45
from apparatus)

B1 60º Inc. DB Curls 4 8-12 3-2-1-0 60

Dual Rope Tricep Pushdowns / Pressdowns with

B2 4 8-12 3-0-1-2 60
Elbows Behind Body, Neutral-Grip

C1 45º DB Hammer Curls 3 8-10 3-2-1-0 15

Elbows High, Cable Bicep Curls (facing towards

C2 3 8-12 3-0-1-2 30
apparatus)

C3 Inc. DB Tricep Extensions 3 8-10 3-2-1-0 15

Rope Tricep Pushdowns / Pressdowns, Neutral-

C4 3 10-12 3-0-1-1 60
Grip

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Week 1

Day 6 - Hams Approx. Workout Time: 41 mins

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

A1 Lying Leg Curls, Body Extended 5 4-6 4-0-1-1 75

A2 Seated Leg Curls 5 4-6 4-1-1-0 75

B1 Romanian Deadlifts 4 8-12 3-1-1-0 60

B2 Back Extensions (Glute/Ham Emphasis) 4 10-12 3-0-1-2 60

C1 Step-Ups 3 8-12 2-0-1-0 45

C2 Walking DB Lunges (Glute/Ham Emphasis) 3 10-12 3-0-1-0 45

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