Ben Pakulski Presents…

Neurological
Annihilation
WEEK 3

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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 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

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

Week 3 Chest / Delts Biceps / Triceps Quads / Calves Back / Delts Hams / Calves Chest / Delts Off or Cardio

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Week 3

Day 15 - Chest / Delts Approx. Workout Time: 46 mins

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

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

Decline Cable Flyes / Crossovers (hands to

B1 5 6 4-0-1-0 60
thighs at the bottom) *

B2 Bent DB Lateral Raises 5 8 4-0-1-0 60

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

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

D1 Machine / Hammer-Strength Chest Press 5 6 + NOS (Last Set) 3-0-1-0 60

D2 Bent Cable Lateral Raises 5 8 + NOS (Last Set) 4-0-1-0 60

* Last set cluster set: 3 reps, rest 15 seconds, repeat 2 more times for a total of 9 reps

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Week 3

Day 16 - Biceps / Triceps Approx. Workout Time: 51 mins

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

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

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

B1 One-Arm DB Preacher Curls 5 6 4-0-1-0 60

B2 Cross-Cable Tricep Extensions 5 6 4-0-1-0 60

C1 Machine Preacher Curls 2 8 3-0-1-1 45

Overhead Cable / Rope Extensions (facing away

C2 2 8 3-1-1-0 45
from apparatus)

D1 Machine Preacher Curls * 5 6 3-0-1-0 60

Overhead Cable / Rope Extensions (facing away

D2 5 6 3-0-1-0 60
from apparatus) *

E1 Machine Preacher Curls 1 8 + NOS (Last Set) 4-0-1-0 30

Overhead Cable / Rope Extensions (facing away

E2 1 8 + NOS (Last Set) 4-0-1-0
from apparatus)

* Last set cluster set: 3 reps, rest 15 seconds, repeat 2 more times for a total of 9 reps

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Week 3

Day 17 - Quads / Calves Approx. Workout Time: 52 mins

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

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

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

B1 Leg Extensions 5 6 4-0-1-0 60

B2 Horizontal / Leg Press Calf Press 5 8 4-0-1-0 60

C1 Reverse Banded Hack Squats 2 8 3-2-1-0 30

C2 Seated Calf Raises 2 10 2-2-1-1 60

D1 Reverse Banded Hack Squats * 5 6 4-0-1-0 60

D2 Seated Calf Raises 5 8 + NOS (Last Set) 3-0-1-0 60

E1 Leg Extensions 2 8 + NOS-X (Last Set) 4-0-1-0 30

* Last set cluster set: 3 reps, rest 15 seconds, repeat 2 more times for a total of 9 reps

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Week 3

Day 18 - Back / Delts Approx. Workout Time: 58 mins

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

A1 One-Arm DB Rows 2 8-10 3-0-1-2 30

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

B1 One-Arm DB Rows * 6 6 4-0-1-0 60

B2 75º Inc. Prone Supported DB Lateral Raises 6 8 + Partials to Failure 4-0-1-0 60

C1 Neutral-Grip Lat Pulldowns 2 8 3-1-1-0 45

10 sec eccentric
C2 Cable Lateral Raises 2 8 3-0-1-1 45
last rep each set

D1 Neutral-Grip Lat Pulldowns 5 6 + NOS (Last Set) 3-0-1-0 45

D2 Cable Lateral Raises 5 6 + NOS (Last Set) 3-0-1-0 45

* Last 2 sets cluster sets: 3 reps, rest 15 seconds, repeat 2 more times for a total of 9 reps

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Week 3

Day 19 - Hams / Calves Approx. Workout Time: 54 mins

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

A1 Lying Leg Curls, Body Extended 2 8 3-0-1-2 30

A2 Standing Calf Raises 2 10 3-0-1-2 30

B1 Lying Leg Curls, Body Extended 6 4 + 2 drops last set 4-0-X-0 60

B2 Standing Calf Raises 6 8 + 2 drops 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

10 sec eccentric
D1 Romanian Deadlifts - banded at the hip 5 6-8 3-1-1-0 60
last rep each set

D2 Seated Calf Raises 5 10 + NOS (Last Set) 3-0-1-0 60

E1 Seated Leg Curls 1 8 + NOS (All Sets) 4-0-X-0

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Week 3

Day 20 - Chest / Delts Approx. Workout Time: 53 mins

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

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

Decline Cable Flyes / Crossovers (hands to

B1 5 6 + 2 drops last set 4-0-1-0 60
thighs at the bottom)

B2 Bent DB Lateral Raises 5 8 + 2 drops last set 4-0-1-0 60

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

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

D1 Machine / Hammer-Strength Chest Press 6 4 3-0-X-0 60

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

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

* This tempo is correct. Squeeze into the rep under complete control.

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