Ben Pakulski Presents…

Mechanical
Extended
TENSION

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)

Deadlifts /
Week 4 Chest / Triceps Hams / Calves Back / Biceps Off or Cardio Quads Off or Cardio
Shoulders / Calves

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Week 4

Day 22 - Chest, Triceps Approx. Workout Time: 52 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (hands to
A1 4 8-10 3-0-1-2 60
thighs at the bottom)

B1 BB Bench Press 8 6-8 4-0-1-0 90

C1 DB Flyes with Internal Rotation 4 8-12 3-2-1-0 60

Dual Rope Tricep Pushdowns / Pressdowns with

D1 4 8-10 3-0-1-2 45
Elbows Behind Body, Neutral-Grip

E1 Lying DB Tricep Extensions Neutral Grip 8 6-8 4-0-1-0 75

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Week 4

Day 23 - Hams, Calves Approx. Workout Time: 50 mins

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

A1 Lying Leg Curls, Body Extended 8 4-6 4-0-1-1 90

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

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

C1 Standing Calf Raises 5 6-8 2-4-1-0 60

D1 Seated Calf Raises 5 10-12 2-2-1-2 45

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Week 4

Day 24 - Back, Biceps Approx. Workout Time: 41 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Bent-Over, High Cable, Cable Pullovers with 2
A1 4 8-10 3-0-1-2 60
ropes

B1 Hammer / Machine Rows 6 6-8 4-0-1-0 60

B2 Neutral-Grip Lat Pulldowns 6 6-8 4-0-1-0 60

C1 Lateral Cable Bicep Curls 4 8-10 3-0-1-2 60

D1 Zottman Curls 5 6-8 4-0-1-0 60

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Week 4
Day 25 - Deadlifts, Shoulders,
Approx. Workout Time: 45 mins
Calves

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
8,8,6,6,4,
A1 Deadlifts (Bent-knee) 8 4-0-1-0 90
4,4,4

8,8,6,6,4,
A2 Standing Calf Raises 8 3-0-1-0 90
4,4,4

B1 Cable Lateral Raises 5 8-10 3-0-1-2 45

B2 Bent Cable Lateral Raises 5 8-10 3-0-1-1 45

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Week 4

Day 27 - Quads Approx. Workout Time: 45 mins

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

A1 Leg Extensions* 4 8-10 3-0-1-2 75

B1 BB Back Squats 8 6-8 4-0-1-0 90

+ NOS (Last 2
C1 Hack Squats 8 6-8 3-1-1-0 90
Sets)

* Do NOT go to failure, focus on stimulation and activation

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