Ben Pakulski Presents…

Xtreme Lactic
Accumulation
WEEK 2

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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 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

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

Week 2 Back & Triceps Quads & Delts Chest & Biceps Hams & Calves Off or Cardio Back & Triceps Quads & Delts

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Week 2

Day 8 - Back & Triceps Approx. Workout Time: 50 mins

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

A1 One-Arm DB Rows 5 8-10 3-0-1-2 60

A2 Cross-Cable Tricep Extensions 5 8-10 3-0-1-2 60

Neutral-Grip Lat Pulldowns with Slight Backwards

B1 5 6 4-0-1-0 15
Lean

B2 Seated Cable Rows, Underhand / Reverse-Grip 5 12 3-1-1-0 60

Overhead Cable / Rope Extensions (facing away

B3 5 6 4-0-1-0 15
from apparatus)

B4 Lying DB Tricep Extensions 5 12 3-1-1-0 60

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Week 2

Day 9 - Quads & Delts Approx. Workout Time: 46 mins

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

A1 Leg Extensions 5 8-10 3-0-1-2 60

A2 DB Lateral Raises 5 8-10 3-0-1-2 60

B1 Heels elevated BB Quad Squats 5 6 4-0-1-0 15

B2 Banded Hack Squats (Quad Emphasis) 5 12 3-1-1-0 60

B3 DB Lateral Raises 5 6 4-0-1-0 15

B4 Cable Lateral Raises (cable set at knee height) 5 12 3-1-1-0 60

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Week 2

Day 10 - Chest & Biceps Approx. Workout Time: 45 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (hands to
A1 5 8-10 + 2 drops last set 3-0-1-2 45
thighs at the bottom)

Elbows High, Cable Bicep Curls (facing towards

A2 5 8-10 + 2 drops last set 3-0-1-2 45
apparatus)

B1 Flat DB Chest Press 5 6 4-0-1-0 15

B2 DB Flyes 5 12 3-1-1-0 60

B3 Supinating DB Curls 5 6 4-0-1-0 15

B4 Inc. DB Hammer Curls 5 12 3-1-1-0 60

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Week 2

Day 11 - Hams & Calves Approx. Workout Time: 47 mins

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

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

A2 Standing Calf Raises 5 8-10 + NOS (Last Set) 3-0-1-2 45

B1 Seated Leg Curls 5 6 4-0-1-0 15

B2 Romanian Deadlifts 5 12 3-1-1-0 60

B3 Horizontal / Leg Press Calf Press 5 8 4-0-1-0 15

B4 Seated Calf Raises 5 15 3-0-1-0 60

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Week 2

Day 13 - Back & Triceps Approx. Workout Time: 51 mins

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

A1 One-Arm DB Rows 5 8-10 + 2 drops last set 3-0-1-2 45

A2 Cross-Cable Tricep Extensions 5 8-10 + 2 drops last set 3-0-1-2 45

Neutral-Grip Lat Pulldowns with Slight Backwards

B1 5 6 4-0-1-0 15
Lean

B2 Seated Cable Rows, Underhand / Reverse-Grip 5 12 3-1-1-0 60

Overhead Cable / Rope Extensions (facing away

B3 5 6 4-0-1-0 15
from apparatus)

B4 Lying DB Tricep Extensions 5 12 3-1-1-0 60

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Week 2

Day 14 - Quads & Delts Approx. Workout Time: 47 mins

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

A1 Leg Extensions 5 8-10 + 2 drops last set 3-0-1-2 45

A2 DB Lateral Raises 5 8-10 + NOS (Last Set) 3-0-1-2 45

B1 Heels elevated BB Quad Squats 5 6 4-0-1-0 15

B2 Banded Hack Squats (Quad Emphasis) 5 12 3-1-1-0 60

B3 DB Lateral Raises 5 6 4-0-1-0 15

B4 Cable Lateral Raises (cable set at knee height) 5 12 3-1-1-0 60

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