Ben Pakulski Presents…

Neurological
Annihilation
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 Back / Delts Hams / Calves Chest / Delts Biceps / Triceps Quads / Calves Back / Delts Off or Cardio

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Week 1

Day 1 - Back / Delts Approx. Workout Time: 50 mins

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

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

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

B1 One-Arm DB Rows 4 6 4-0-1-0 45

B2 75º Inc. Prone Supported DB Lateral Raises 4 8 4-0-1-0 45

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

C2 Cable Lateral Raises 3 8 3-0-1-1 45

D1 Neutral-Grip Lat Pulldowns 4 8 + 2 drops last set 3-0-1-0 45

D2 Cable Lateral Raises 4 8 + 2 drops last set 3-0-1-0 45

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Week 1

Day 2 - Hams / Calves Approx. Workout Time: 46 mins

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

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

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

B1 Lying Leg Curls, Body Extended 4 6 4-0-1-0 45

B2 Standing Calf Raises 4 8 4-0-1-0 45

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

C2 Seated Calf Raises 3 12 2-1-1-2 45

D1 Romanian Deadlifts - banded at the hip 4 8 3-1-1-0 45

D2 Seated Calf Raises 4 10 + 2 drops last set 3-0-1-0 45

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

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Week 1

Day 3 - Chest / Delts Approx. Workout Time: 40 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Horizontal Cable Flyes / Crossovers (hands to
A1 3 10 3-0-1-2 30
chin-height at the top)

A2 Bent DB Lateral Raises 3 10 3-0-1-2 30

Horizontal Cable Flyes / Crossovers (hands to

B1 4 8 4-0-1-0 45
chin-height at the top)

B2 Bent DB Lateral Raises 4 8 4-0-1-0 45

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

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

D1 Machine / Hammer-Strength Chest Press 4 6 + 2 drops last set 3-0-1-0 45

D2 Bent Cable Lateral Raises 4 8 + 2 drops last set 4-0-1-0 45

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Week 1

Day 4 - Biceps / Triceps Approx. Workout Time: 45 mins

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

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

A2 Cross-Cable Tricep Extensions 3 8-10 3-0-1-2 30

B1 One-Arm DB Preacher Curls 4 8 4-0-1-0 45

B2 Cross-Cable Tricep Extensions 4 8 4-0-1-0 45

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

Overhead Cable / Rope Extensions (facing away

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

D1 Machine Preacher Curls 4 8 + 2 drops last set 3-0-1-0 45

Overhead Cable / Rope Extensions (facing away

D2 4 8 + 2 drops last set 3-0-1-0 45
from apparatus)

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Week 1

Day 5 - Quads / Calves Approx. Workout Time: 44 mins

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

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

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

B1 Leg Extensions 4 8 4-0-1-0 45

B2 Horizontal / Leg Press Calf Press 4 8 4-0-1-0 45

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

C2 Seated Calf Raises 3 10 2-2-1-1 60

D1 Reverse Banded Hack Squats 4 6 4-0-1-0 30

D2 Seated Calf Raises 4 8 + 2 drops last set 3-0-1-0 60

E1 Banded Leg Press - feet low (Quad Emphasis) 1 8 + NOS (All Sets) 3-0-1-0

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Week 1

Day 6 - Back / Delts Approx. Workout Time: 56 mins

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

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

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

B1 One-Arm DB Rows 5 6 4-0-1-0 45

B2 75º Inc. Prone Supported DB Lateral Raises 5 8 4-0-1-0 45

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

C2 Cable Lateral Raises 3 8 3-0-1-1 45

D1 Neutral-Grip Lat Pulldowns 4 8 + NOS (Last Set) 3-0-1-0 45

D2 Cable Lateral Raises 4 8 + NOS (Last Set) 3-0-1-0 45

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