Ben Pakulski Presents…

Xtreme Lactic
Accumulation
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 & Biceps Hams & Calves Back & Triceps Quads & Delts Chest & Biceps Off or Cardio Hams & Calves

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Week 1

Day 1 - Chest & Biceps Approx. Workout Time: 42 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (hands to
A1 5 8-10 3-0-1-2 60
thighs at the bottom)

Elbows High, Cable Bicep Curls (facing towards

A2 5 8-10 3-0-1-2 60
apparatus)

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

B2 DB Flyes 4 12 3-1-1-0 75

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

B4 Inc. DB Hammer Curls 4 12 3-1-1-0 75

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Week 1

Day 2 - Hams & Calves Approx. Workout Time: 42 mins

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

A1 Lying Leg Curls, Body Extended 5 6-8 3-0-1-2 60

A2 Standing Calf Raises 5 8-10 3-0-1-2 60

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

B2 Romanian Deadlifts 4 12 3-1-1-0 75

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

B4 Seated Calf Raises 4 15 3-1-1-0 75

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Week 1

Day 3 - Back & Triceps Approx. Workout Time: 46 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 4 6 4-0-1-0 15
Lean

B2 Seated Cable Rows, Underhand / Reverse-Grip 4 12 3-1-1-0 75

Overhead Cable / Rope Extensions (facing away

B3 4 6 3-1-1-0 15
from apparatus)

B4 Lying DB Tricep Extensions 4 12 3-1-1-0 75

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Week 1

Day 4 - Quads & Delts Approx. Workout Time: 41 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 4 6 4-1-1-0 15

B2 Banded Hack Squats (Quad Emphasis) 4 12 3-0-1-0 75

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

B4 Cable Lateral Raises (cable set at knee height) 4 12 3-1-1-0 75

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Week 1

Day 5 - Chest & Biceps Approx. Workout Time: 46 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (hands to
A1 5 8-10 3-0-1-2 60
thighs at the bottom)

Elbows High, Cable Bicep Curls (facing towards

A2 5 8-10 3-0-1-2 60
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 1

Day 7 - Hams & Calves Approx. Workout Time: 45 mins

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

A1 Lying Leg Curls, Body Extended 5 6-8 3-0-1-2 60

A2 Standing Calf Raises 5 8-10 3-0-1-2 60

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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