Ben Pakulski Presents…

Delts
Specialization
WEEK 3

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 Delts&Specialization

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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 Delts&Specialization

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)

Chest / Back / DB
Week 3 Delts / Biceps Quads / Hams Off or Cardio Delts / Triceps Back / Delts Off or Cardio
Lateral Raises

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 Delts&Specialization
Week 3

Day 15 - Delts / Biceps Approx. Workout Time: 62 mins

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

A1 Seated DB Lateral Raises 3 10 4-0-1-0 0

A2 Incline DB Front Raises 3 10 4-0-1-0 0

A3 Standing DB Lateral Raises * 3 10 4-0-1-0 0

A4 DB Overhead Press 3 10 4-0-1-0 0

A5 Cable Lateral Raises 3 10 4-0-1-0 0

A6 Cable Upright Rows 3 10 4-0-1-0 0

A7 Machine Shoulder Press 3 10 8-0-8-0 180

B1 One-Arm Reverse-Grip DB Preacher Curls ** 4 8-10 3-0-1-2 40

C1 Zottman Curls 4 8-10 + NOS (Last Set) 4-0-1-1 80

D1 Alternating Hammer Marching Curls 3 15-20 3-0-1-0 40

* You may use some momentup to 'cheat' the weight up here, but CONTROL the eccentric
** Use the vertical side of the preacher pad

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 Delts&Specialization
Week 3

Day 16 - Quads / Hams Approx. Workout Time: 39 mins

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

A1 Heel Elevated BB Front Squats 6 6 4-1-1-0 80

B1 BB Quad Squats 4 6-8 4-0-1-0 0

B2 Reverse Banded Hack Squats 4 8-10 3-1-1-0 0

B3 Leg Extensions 4 12-15 3-0-1-1 120

C1 Leg Press - feet midway on platform 4 10-15 3-0-1-0 0

C2 DB Lunges (Glute/Ham Emphasis) 4 12-15 2-0-1-0 80

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 Delts&Specialization
Week 3

Day 17 - Chest / Back / Side Delts Approx. Workout Time: 44 mins

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

A1 Machine / Hammer-Strength Chest Press 4 8-10 4-0-1-1 40

A2 Bent Two-Arm DB Rows 4 8-10 4-0-1-1 40

Horizontal Cable Flyes / Crossovers (hands to

B1 4 8-10 + 2 drops last set 3-0-1-1 0
chin-height at the top)

B2 Push-Ups 4 10-15 3-1-1-0 40

Reverse-Grip Lat Pulldowns with Slight

B3 4 8-10 + 2 drops last set 4-0-1-2 0
Backwards Lean

B4 Bent-Over, High Cable, Cable Pullovers with bar 4 10-12 3-1-1-0 40

6,6,10,10,
C1 DB Lateral Raises 6 3-0-1-1 40
15,15

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 Delts&Specialization
Week 3

Day 19 - Delts / Triceps Approx. Workout Time: 51 mins

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

A1 Seated DB Lateral Raises 8 8 + NOS (Last Set) 4-0-1-0 40

B1 Standing BB Overhead Press 4 15 4-0-1-0 40

B2 BB Upright Rows 4 15 4-0-1-0 40

C1 Parallel Bar Tricep Dips 6 6-8 4-0-1-0 80

Dual Rope Tricep Pushdowns / Pressdowns with

D1 3 8 + NOS (Last Set) 3-0-1-2 0
Elbows Behind Body, Neutral-Grip

D2 Lying DB Tricep Extensions * 3 15 + Partials to Failure 3-1-1-0 40

* Partials on last set only

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 Delts&Specialization
Week 3

Day 20 - Back / Delts Approx. Workout Time: 70 mins

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

A1 Neutral-Grip Pull-Ups 5 6-8 4-0-1-0 80

B1 Seated Cable Rows, Neutral-Grip 6 8-10 3-0-1-1 40

C1 Bent BB Row, Reverse-Grip 4 8-10 + 2 drops last set 4-0-1-0 40

Wide-Grip Lat Pulldowns with Slight Backwards

C2 4 8-10 + 2 drops last set 4-1-1-0 40
Lean, Overhand-Grip

D1 Bent Cable Lateral Raises 4 15 4-0-1-0 40

E1 Reverse Pec Flye (for rear delts, not the back) 4 10 + NOS (All Sets) 4-0-1-0 40

F1 Standing Cable Lateral Raises 3 20 3-0-1-0 40

G1 Standing DB Lateral Raises 3 30 3-0-1-0 80

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