Ben Pakulski Presents…

Neurological
Annihilation
WEEK 6

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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 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42

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

Week 6 Back / Delts Hams / Calves Chest / Delts Biceps / Triceps Quads / Calves Back / Delts Off or Cardio

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Week 6

Day 36 - Back / Delts Approx. Workout Time: 62 mins

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

A1 One-Arm Hammer / Machine Rows 1 8-10 3-0-1-2 30

A2 75º Inc. Prone Supported DB Lateral Raises 1 10-12 3-0-1-2 30

B1 One-Arm Hammer / Machine Rows 7 5 4-0-X-0 60

B2 75º Inc. Prone Supported DB Lateral Raises 7 6 3-0-1-0 60

C1 Neutral-Grip Lat Pulldowns 6 5 3-1-X-0 60

C2 Cable Lateral Raises 6 6 + NOS-X (Last Set) 4-0-1-0 60

BPak Strip Sets

D1 Seated Cable Row, One-Arm, Neutral-Grip 2 8 3-0-1-0 30
(Last Set)

D2 DB Lateral Raises 2 8 + Partials to Failure 3-1-1-0 30

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Week 6

Day 37 - Hams / Calves Approx. Workout Time: 60 mins

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

A1 Lying Leg Curls, Body Extended 1 6 3-0-1-2 30

A2 Standing Calf Raises 1 8 3-0-1-2 30

B1 Lying Leg Curls, Body Extended * 7 4 4-0-X-0 60

B2 Standing Calf Raises 7 6 + NOS (Last Set) 3-1-X-0 60

C1 45º Back Extensions (Glute/Ham Emphasis) 2 10 3-0-1-2 45

C2 Seated Calf Raises 2 12 2-1-1-2 45

7,5,3,7,5,
D1 Romanian Deadlifts - banded at the hip 6 3-1-1-0 60
3

+ NOS (Last 2
D2 Seated Calf Raises 6 8 3-1-1-0 60
Sets)

BPak Strip Sets

E1 Seated Leg Curls 1 8 4-0-X-0 0
(Last Set)

* Last 2 sets cluster sets: 2 reps, rest 15 seconds, repeat 2 more times for a total of 6 reps

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Week 6

Day 38 - Chest / Delts Approx. Workout Time: 59 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (hands to
A1 1 8 3-0-1-2 30
thighs at the bottom)

A2 Bent DB Lateral Raises 1 8 3-0-1-2 30

Decline Cable Flyes / Crossovers (hands to

B1 7 5 4-0-1-0 60
thighs at the bottom)

10 sec eccentric
B2 Bent DB Lateral Raises 7 8 4-0-1-0 60
last rep each set

C1 Machine / Hammer-Strength Chest Press 2 8 3-0-1-1 45

C2 Bent Cable Lateral Raises 2 10 3-1-1-0 45

D1 Machine / Hammer-Strength Chest Press 6 4 + NOS (Last Set) 3-0-X-0 60

BPak Strip Sets

D2 Bent Cable Lateral Raises 6 8 4-0-1-0 60
(Last Set)

E1 DB Flyes 2 8 + NOS-X (Last Set) 3-1-1-0 30

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Week 6

Day 39 - Biceps / Triceps Approx. Workout Time: 53 mins

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

A1 One-Arm DB Preacher Curls 1 8 3-0-1-2 30

A2 Cross-Cable Tricep Extensions 1 8 3-0-1-2 30

B1 One-Arm DB Preacher Curls 7 5 4-0-X-0 60

B2 Cross-Cable Tricep Extensions 7 5 4-0-1-0 60

C1 Machine Preacher Curls * 6 6 + Partials to Failure 3-0-X-0 60

Overhead Cable / Rope Extensions (facing away

C2 6 6 + Partials to Failure 3-0-X-0 60
from apparatus) *

Inc. / Low Cable Bicep Curls facing away from

D1 1 8 + NOS-X (Last Set) 4-0-1-0 30
apparatus

Overhead Cable / Rope Extensions (facing away

D2 1 8 + NOS-X (Last Set) 4-0-1-0 0
from apparatus)

* Partials only on last 2 sets, focus on hard initiation. NO BOUNCING

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Week 6

Day 40 - Quads / Calves Approx. Workout Time: 61 mins

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

A1 Leg Extensions 1 8-10 3-0-1-2 45

A2 Horizontal / Leg Press Calf Press 1 8-10 3-0-1-2 45

8,6,4,8,6,
B1 Leg Extensions 7 4-0-1-0 60
4,4

8,6,4,8,6,
B2 Horizontal / Leg Press Calf Press 7 4-0-1-0 60
4,4

C1 Reverse Banded Hack Squats 8 5 + NOS (Last Set) 4-0-1-0 60

+ NOS (Last 2
C2 Seated Calf Raises 8 8 3-0-1-0 60
Sets)

D1 Leg Extensions 2 8 + NOS-X (Last Set) 4-0-1-1 45

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Week 6

Day 41 - Back / Delts Approx. Workout Time: 73 mins

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

A1 One-Arm Hammer / Machine Rows 1 6-8 3-0-1-2 30

A2 75º Inc. Prone Supported DB Lateral Raises 1 10-12 3-0-1-2 30

B1 One-Arm Hammer / Machine Rows * 8 5 + Partials to Failure 4-0-X-0 60

B2 75º Inc. Prone Supported DB Lateral Raises * 8 6 + Partials to Failure 3-0-1-0 60

C1 Neutral-Grip Lat Pulldowns 7 5 3-1-X-0 60

C2 Cable Lateral Raises 7 6 + NOS-X (Last Set) 4-0-1-0 60

BPak Strip Sets

D1 Seated Cable Row, One-Arm, Neutral-Grip 2 8 3-0-1-0 30
(Last Set)

D2 DB Lateral Raises 2 8 + NOS (Last Set) 3-1-1-0 30

* Partials only on last 2 sets, focus on hard initiation. NO BOUNCING

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