Done for You Workouts for Tennis Ball Biceps and Horseshoe Tricepswork

Ben Pakulski presents…

The Done For You Workouts For Tennis Ball Biceps & Horseshoe Triceps

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.

Terminology Reps The number of times you raise and lower the resistance / weight.

Sets The number of times you repeat the prescribed number of reps.

Tempo The speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts: 1. the ‘eccentric’ (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g., lowering the weight when performing a bench press 2. the ‘concentric’ (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of resistance e.g., pressing the weight up during a bench press 3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively e.g., pausing / resting at the 2 extremes, the top and bottom of a bench press. A tempo of ‘4-3-2-1’ for example would specify: 1. perform a 4 second eccentric 2. rest for 3 seconds following the eccentric 3. perform a 2 second concentric 4. rest for 1 second following the concentric/

Isometric holds For the purposes of this program, an isometric hold is employed following the concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position possible.

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‘NOS’ Sets Perform 3 successive drop-sets following the completion of the final working set of an exercise (unless specifically otherwise); allow no more than 10 seconds rest between drops (ideally zero), plus decrease in load by approximately 20% each drop aiming to achieve 5 - 8 reps on each. At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure. E.g: Last set of exercise: 8 reps Drop 1 (after 10 sec max rest): 5-8 reps with 20% less weight Drop 2 (after 10 sec max rest): 5-8 reps with a further 20% decrease in weight Drop 3 (after 10 sec max rest): to failure with a further 20% decrease in weight.

BPak Strip Sets (typically performed on equipment with selectorized pin loading) Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise. Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process until you reach the final / minimum weight plate of the stack!

21’s Perform 21 reps, divided into 3 phases: 7 reps in the weakest half of the range, immediately followed by 7 reps in the strongest half of the range, immediately followed then by 7 full reps. E.g (using a bicep curl): 1. raise the wight to halfway. Lower. Repeat a further 6 times times (for a total of 7 reps) 2. immediately raise the weight to the top. Lower to halfway. Repeat 6 times 3. immediately lower the weight to the bottom. Now perform full bicep curls from top to bottom for a total of 7 reps (and 21 in total for the exercise).

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Notes * The Training Split / Schedule With this being an arm specialization program, I have written out detailed workouts for biceps and triceps, along with what I believe to be an optimal training split for them. Many of you will want to know how to add your other muscle-groups into the schedule, and so I’ve outlined a rough suggestion for their placement, along with how many sets I suggest you perform for each.

How to Read the Notations Note that each exercise has been assigned a letter, or letter plus number combination. The purpose of which is to instruct you on how to proceed from exercise to exercise during the workout: 1. If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example, proceed as follows: • perform exercise ‘A’ for the prescribed number of sets, resting for the prescribed duration between each • once all sets have been completed, rest for the same duration (unless specifically stated otherwise) • move on to exercise ‘B’. 2. If you see exercise ‘A1’ on line 1, exercise ‘A2’ on line 2, then exercise ‘B’ on line 3, proceed as follows: • perform set 1 for exercise ‘A1’ • immediately move on to exercise ‘A2’ (assuming no rest time is specified) • following completion of the set, rest for the prescribed duration for A2 • repeat until all prescribed sets and rest are complete.

Rest Period Between Exercises Unless specifically instructed otherwise, rest for the same duration as for the exercise you just completed.

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Unilateral Movements When an exercise is to be performed one side at a time (think ‘lunges’ for example), the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless specifically stated otherwise, take no rest between switching from one side to the other.

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Calendar Day 1 (e.g Mon)

Day 2 (e.g Tue)

Day 3 (e.g. Wed)

Day 4 (e.g Thur)

Day 5 (e.g Fri)

Day 6 (e.g Sat)

Day 7 (e.g Sun)

Phase 1

Chest / Biceps

Back / Triceps

Quads / Biceps

Delts / Triceps

Hamstrings / Biceps

-

-

Phase 2

Deadlifts 8 Sets Squats 4 Sets Bench 4 Sets Pullups 4 Sets

Arms

Quads: 12 Sets / Hamstrings: 12 Sets

Chest 14 Sets Front Delts 6 Sets Medial Delts 6 Sets

Biceps

Back / Triceps

-

Back / Biceps

Side Delts / Triceps

Deadlifts / Biceps

Arms

-

Phase 3

Quads 14 Sets Hamstrings 14 Sets

A.M Chest 14 Sets Pullups 14 Sets P.M Arms

* repeat x2 for a total of 6 weeks.

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Phase 1 - Workout 1 Chest / Biceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

Weight / Reps

Begin by performing 16 sets of exercises for the Chest

A B C

Barbell Preacher Curls (1 second pause at the top) Incline Supinated Dumbbell Curls (keep elbows back) Barbell Curls (light/controlled)

4

15

Last 2 sets 5 partials out of bottom

4-0-1-1

40 secs

4

12

NOS (last set)

4-0-1-0

40 secs

4

10

21's (top half first)

4-0-1-0

40 secs

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Phase 1 - Workout 2 Back / Triceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

Weight / Reps

Begin by performing 20 sets of exercises for the Back

A

B

C

Triceps Pushdowns

(elbows at side and posture tall)

Decline Lying Dumbbell Tricep Extensions (elbows pointing straight through ceiling, lower the weight behind the head) Close-Grip Bench Press (elbows at 45º)

5

15, 15, 20, 20, 25

4

10

4

6

NOS (last set)

The Done For You Workouts For Tennis Ball Biceps & Horseshoe Triceps

4-0-1-0

40 secs

4-0-1-0

40 secs

4-0-1-0

40 secs

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Phase 1 - Workout 3 Quads / Biceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

Weight / Reps

Begin by performing 12 sets of exercises for the Quads

A

Reverse-Grip Barbell Curls (keep elbows at sides)

B

Machine Preacher Curls (drive upper arm down into pad to depress shoulders)

4

C

Seated Supinating Dumbbell Curls (turn pinkie hard early in the move, squeeze peak contraction hard)

4

5

15

4-0-1-0

-

8

5 partials reps following the first set, 10 the second, 15 the third and 20 the fourth

4-0-1-0

-

10

NOS (last set)

4-0-1-2

-

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Phase 1 - Workout 4 Delts / Triceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

Weight / Reps

Begin by performing 20 sets of exercises for the Delts

A

Close-Grip Bench Press (elbows under the bar, lower bar to clavicle)

Tricep Rope Pushdowns B1 (keep rope handles separated at all times) B2 C

Bench Dips (chest out, outward intent through pinky fingers) Lying Decline Dumbbell Tricep Extensions (2 dumbbells)

5

7

4

7, 14, 21, 14

4

12

4

15

7 second eccentric

7-0-1-0

40 secs

4-0-1-2

80 secs (this is correct)

2 second isometric hold

4-0-1-2

40 secs

NOS (last set)

4-0-1-0

40 secs

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Phase 1 - Workout 5 Hamstrings / Biceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

Weight / Reps

Begin by performing 12 sets of exercises for the Hamstrings

A1

Incline Dumbbell Curls (pick incline angle that prevents excessive shoulder extension)

4

8

NOS (last set)

4-0-1-0

-

A2

Dumbbell Spider Curls

4

8

NOS (last set)

4-0-1-0

80 secs

B

Dumbbell Preacher Curls

5

7+5 partials

5 partials completed in stretched position

4-0-1-0

40 secs

C

Standing Supinating Dumbbell Curls (do 5 reps on one arm, then switch and repeat until 15 is achieved)

15

5 reps with one arm, then switch and repeat until 15 is achieved

4-0-1-0

40 secs

4

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Phase 2 - Workout 2 Biceps / Triceps Exercise Reverse-Grip Barbell Curls (keep shoulder, elbows and wrists in a vertical line) Standing Overhead Cable A2 / Rope Extensions

A1

B1

Dumbbell Spider Curls

B2

Tricep Pushdowns (shoulder-width grip) Alternating One-Arm Dumbbell Preacher Curl Two-Arm High Cable Bicep Curl (facing apparatus) (top of the range is the main focus, shoulder flexion and extreme muscle squeeze) Incline Dumbbell Tricep Extensions (elbows flared; lowering toward collarbone)

C1

C2

C3

C4 Standing Cable Kickbacks D

Incline Dumbbell Curls

Sets

Target Reps

*

Tempo

Rest (secs)

3

15

NOS (last set)

4-0-1-0

-

3

10 + 5 partials

4-0-1-0

40 secs

3

15

5 partials out of stretched position 2 second isometric hold

4-0-1-2

-

3

15,15,20

NOS (last 2 sets)

4-0-1-0

40 secs

3

10

2 second eccentric hold

4-2-1-0

-

3

20

slight shoulder external rotation

4-0-1-0

-

3

10

NOS (last set)

4-0-1-0

-

3

20

4-0-1-0

80 secs

3

12

4-0-1-0

-

NOS (all sets)

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Weight / Reps

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Phase 2 - Workout 5 Biceps Exercise

A

B

Dumbbell Concentration Curls (all one arm, then the other, NO rest in between) Standing Dumbbell Curls (all one arm, then the other, NO rest in between)

Sets

Target Reps

*

Tempo

Rest (secs)

6

10

NOS (all sets)

4-0-1-1

40 (after FINAL set only)

5

8

4-0-1-1

40 (after FINAL set only)

4-0-1-1

40 (after FINAL set only)

4-0-1-1

-

C

Dumbbell Preacher Curls (all one arm, then the other, NO rest in between)

4

12

Slide hand to pinky side of dumbbell and force supination

D

Incline Dumbbell Curls (all one arm, then the other, NO rest in between)

4

20

No shoulder/upper arm movement

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Weight / Reps

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Phase 2 - Workout 6 Back / Triceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

Weight / Reps

Begin by performing 20 sets of exercises for the Back

A

B C

Flat Lying Cable Tricep Extensions (lower bar to hairline) Double-Rope Tricep Pushdowns (extending hands towards hips keeping elbows fixed) Cable Overhead Tricep Extensions

5

10

NOS (last set)

4-0-1-0

40 secs

4

8

NOS (last set)

5-0-1-0

40 secs

4

20

B-Pak Strip Sets (last set)

4-0-1-0

40 secs

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Phase 3 - Workout 2 P.M Workout: Biceps / Triceps Exercise

A1 A2 A3 A4 A5 A6 A7 A8 A9 A10

Lying Dumbbell Extensions (upper arm doesnt move. Only hinge at elbow) Two-Arm Overhead Dumbbell Extensions Barbell Curls (Contract antagonist at the bottom) Dumbbell Hammer Curls Close-Grip Tricep Bench Press Incline Barbell Tricep Extensions (behind head) Barbell Spider Curls Incline Cable Curls (face away from apparatus, elbows behind body) Two-Arm High Cable Bicep Curls (facing apparatus) Parallel Bar Bodyweight Tricep Dips

Sets

Target Reps

2

*

Tempo

Rest (secs)

10

4-0-1-0

-

2

20

4-0-1-0

-

2

10

4-0-1-0

-

2

20

4-0-1-0

-

2

10

4-0-1-0

-

2

20

4-0-1-0

-

2

10

4-0-1-0

-

2

20

4-0-1-0

-

2

Failure

4-0-1-0

-

2

Failure

4-0-1-0

3 mins

Weight / Reps

This is a GIANT set workout. Do your best to set up ahead of time and make the flow of the set smoothly and quickly. Do one set of each exercise all the way from A1 through to A10), then rest 3 minutes. Then repeat for a total of 2 giant sets. NO cheating. The goal this workout is good form causing massive cell swelling. If your gym is busy, split the workout into giant sets of 5 exercises each. The Done For You Workouts For Tennis Ball Biceps & Horseshoe Triceps

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Phase 3 - Workout 3 Back / Triceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

Weight / Reps

Begin by performing 20 sets of exercises for the Back

A

Incline Dumbbell Curls

4

8

B1

Low Cable Cable Curls facing apparatus (keep elbows tucked and fixed slightly in front of hips)

3

15

B2

Machine Preacher Curls (drive elbows through pad hard, keep wrists and elbows in line)

3

8

NOS (last set)

2 second isometric hold

The Done For You Workouts For Tennis Ball Biceps & Horseshoe Triceps

4-0-1-0

40 secs

4-0-1-0

-

4-0-1-2

80 secs

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Phase 3 - Workout 4 Side Delts / Triceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

Weight / Reps

Begin by performing 9 sets of exercises for the Side Delts

A

Tricep Pushdowns (take a few steps away from cable fixture to make shortened range harder)

Overhead Rope Cable Extensions B1 (shoulder are rotated as much as possible here) Lying Barbell Tricep B2 Extensions Reverse-grip Tricep Pushdowns B3 (elbows are pinned at the side through range)

5

15

BPak Strip Set (last set)

3-0-1-0

40 secs

3

10

2 second concentric hold

4-2-1-0

-

3

10

4-0-1-0

-

4-1-1-0

40 secs

3

10

1 second isometric hold in stretched position

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Phase 3 - Workout 5 Deadlifts / Biceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

Weight / Reps

Begin by performing 6 sets of Bent-Knee / Traditional Deadlifts

High Cable, Lateral Bicep Curls (cables either side of torso):

3

10

Lying Cable Curls A2 (use a seated cable row machine if need be)

3

10

A1

Curl to forehead

4-0-1-1

-

4-0-1-1

-

A3

Barbell Concentration Curls

3

10

4-0-1-4

-

A4

Barbell Preacher Curls

3

10

4-0-1-0

-

A5

Standing Barbell Curls

3

10

4-0-1-0

-

A6

Two Arm Dumbbell Hammer curls

3

10

4-0-1-4

3 mins

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Phase 3 - Workout 6 Biceps / Triceps Exercise

Sets

Target Reps

*

Tempo

Rest (secs)

A1

Seated Overhead Rope Extensions

3

10

NOS (all sets) / 2 second eccentric hold

4-2-1-0

-

A2

Two-Arm High Cable Bicep Curls (facing apparatus, curl to forehead)

3

10

NOS (all sets) / 2 second isometric hold

4-0-1-2

40 secs

B

Seated Supinated Dumbbel Curls

6

7, 14, 14, 14, 7, 7

4-0-1-0

40 secs

C

Lying Barbell Tricep Extensions (slight incline here)

6

7, 14, 14, 14, 7, 7

4-0-1-0

40 secs

D1

Seated Dumbell Curls

1

20

2-0-1-0

-

1

20

4-0-1-2

-

1

12

NOS (last set) / 5 second eccentric

5-0-1-2

80 secs before moving to tricep set

1

20

NOS

2-0-1-0

-

1

20

2-0-1-0

-

1

12

5-0-1-0

-

D2 D3

Dumbbell Spider Curls (2 second concentric contaction) Incline Dumbells Curls (2 second concentric contaction)

E1

Cable Pushdowns

E2

Barbell Overhead Tricep Extensions Bench dips (feet up on one bench, hands on another parallel bench)

E3

Move hand to outside of Dbell after 3 sets keep elbows tucked, lower bar to forehead

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Set / Weight / Reps

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