Ben Pakulski Presents…

Xtreme Lactic
Accumulation
WEEK 4

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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 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

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

Week 4 Back & Triceps Quads & Delts Off or Cardio Chest & Biceps Hams & Calves Back & Triceps Quads & Delts

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Week 4

Day 22 - Back & Triceps Approx. Workout Time: 42 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
7,7,7,5,5,
A1 Hammer / Machine Rows 8 3-0-1-1 75
5,5,5

Inc. DB Tricep Extensions (elbow angled slightly 7,7,7,5,5,

A2 8 3-0-1-1 75
towards head) 5,5,5

B1 Wide-Grip Lat Pulldowns, Overhand-Grip 5 6-8 3-1-1-0 60

Overhead Cable / Rope Extensions (facing away

B2 5 6-8 3-1-1-0 60
from apparatus)

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Week 4

Day 23 - Quads & Delts Approx. Workout Time: 42 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
8,6,4,8,6,
A1 Reverse Banded Hack Squats 8 4-0-1-0 75
4,4,4

10,10,8,8,
A2 Poliquin Raises 8 3-0-1-1 75
8,8,6,6

B1 Leg Press - feet low (Quad Emphasis) 5 6-8 3-0-1-0 60

B2 Cable Lateral Raises 5 6-8 3-1-1-0 60

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Week 4

Day 25 - Chest & Biceps Approx. Workout Time: 63 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Horizontal Cable Flyes / Crossovers (hands to
A1 4 10-12 3-0-1-2 45
chin-height at the top)

B1 BB Bench Press 5 6-8 4-0-1-0 75

C1 Machine / Hammer-Strength Chest Press 3 8 3-0-1-1 10

C2 Inc. DB Flyes 3 8 3-1-1-0 10

C3 Flat DB Chest Press 3 15 3-0-1-0 90

D1 30º Prone Inc. DB Bicep / Spider Curls 4 10-12 3-0-1-2 45

E1 One Arm Machine Preacher Curls 5 6-8 4-0-1-0 60

Elbows High, Cable Bicep Curls (facing towards

F1 3 8 3-0-1-1 10
apparatus)

Inc. / Low Cable Bicep Curls facing away from

F2 3 8 3-1-1-0 10
apparatus

F3 DB Curls 3 15 3-0-1-0 90

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Week 4

Day 26 - Hams & Calves Approx. Workout Time: 53 mins

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

A1 Lying Leg Curls, Body Extended 5 6-8 3-0-1-2 45

A2 Standing Calf Raises 5 6-8 3-2-1-1 45

B1 Romanian Deadlifts 4 8-10 4-0-1-0 60

B2 Weighted Glute Bridges / Hip Thrusts 4 8-10 4-0-1-0 60

C1 Lying Leg Curls, Body Extended 3 8 3-0-1-1 10

C2 Seated Leg Curls Leaning Forward at Hips 3 8 3-1-1-0 10

C3 Seated Leg Curls 3 15 3-0-1-0 90

Horizontal / Leg Press Calf Press - emphasis on Adhere strictly to

D1 3 8 3-0-1-1 15
lengthened position prescribed tempo

Horizontal / Leg Press Calf Press (yes, again) - Adhere strictly to

D2 3 8 3-1-1-0 15
emphasis on shortened position prescribed tempo

D3 Seated Calf Raises 3 15 3-0-1-0 90

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Week 4

Day 27 - Back & Triceps Approx. Workout Time: 57 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Bent-Over, High Cable, Cable Pullovers with 2
A1 4 10-12 3-0-1-2 45
ropes

Wide-Grip Lat Pulldowns with Slight Backwards

B1 5 6-8 4-0-1-0 75
Lean, Overhand-Grip

C1 Seated Cable Rows, Neutral-Grip 3 8 3-0-1-1 10

C2 Seated Cable Rows, Underhand / Reverse-Grip 3 8 3-1-1-0 10

C3 Hammer / Machine Rows 3 15 3-0-1-0 90

D1 Cross-Cable Tricep Extensions 4 10-12 3-0-1-2 45

E1 Parallel Bar Tricep Dips 5 6-8 4-0-1-0 75

Dual Rope Tricep Pushdowns / Pressdowns with

F1 3 8 3-0-1-1 10
Elbows Behind Body, Neutral-Grip

Overhead Cable / Rope Extensions (facing away

F2 3 8 3-1-1-0 10
from apparatus)

F3 Lying DB Tricep Extensions 3 15 3-0-1-0 90

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Week 4

Day 28 - Quads & Delts Approx. Workout Time: 61 mins

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

A1 Leg Extensions 4 10-12 3-0-1-2 45

B1 BB Front Squats 5 6-8 4-0-1-0 75

C1 Banded Hack Squats 3 8 3-0-1-0 10

C2 Leg Press - feet low (Quad Emphasis) 3 8 3-1-1-0 10

C3 Leg Press - feet midway on platform 3 15 3-0-1-0 90

D1 75º Inc. Prone Supported DB Lateral Raises 4 10-12 3-0-1-2 45

E1 DB Overhead Press 5 6-8 4-0-1-0 75

F1 Cable Lateral Raises 3 8 3-0-1-1 10

F2 Bent Cable Lateral Raises 3 8 3-1-1-0 10

F3 DB Lateral Raises 3 15 3-0-1-0 90

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