Ben Pakulski & Muscle Intellligence Present…

HYPERTROPHY
EXECUTION MASTERY

MODULE 2: BICEPS & TRICEPS

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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)

Triceps / Chest / Hams / Calves / Biceps / Back /

Week 1 Quads / Biceps Off or Cardio Off or Cardio Biceps / Triceps
Medial Delts Triceps Rear Delts

Triceps / Chest / Biceps / Back / Hams / Calves /

Week 2 Quads / Hams Off or Cardio Off or Cardio Quads / Triceps
Medial Delts Rear Delts Biceps

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

Week 4 Chest / Delts Quads / Calves Back / Hams Biceps / Triceps Off or Cardio Off or Cardio Biceps / Triceps

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Week 1

Day 1 - Triceps / Chest / Medial Delts Approx. Workout Time: 42 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

A1 Cross-Cable Tricep Extensions / Pushdowns * 4 10-12 3012 60

B1 Lying DB Tricep Extensions ** 4 8-10 3210 60

C1 Cable Flyes / Crossovers 3 10-12 3012 45

D1 BB Bench Press 5 8-10 4010 75

E1 Cable Lateral Raises 6 8-12 3011 60

* If you don't have access to dual cables, it is ok to use a single cable with a long rope or two ropes
** If you don't have the external rotation to perform bilaterally, perform single arm and cut the rest in half

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Week 1

Day 2 - Quads / Biceps Approx. Workout Time: 33 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

A1 Leg Extensions 2 10-12 3012 60

Last Set Shotgun

B1 Hack Squats 5 10-12 4010 90
Set

Last Set Shotgun

C1 Leg Extensions (yes, again) 1 12-15 3010 0
Set

D1 Lateral Cable Bicep Curls 4 10-12 3012 60

E1 DB Hammer Curls 4 10-12 3012 60

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Week 1

Day 4 - Hams / Calves / Triceps Approx. Workout Time: 57 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

A1 Lying Leg Curls, Body Extended 5 6-8 4011 90

Last Set Shotgun

B1 Seated Leg Curls 3 8-10 4110 75
Set

Standing Machine Calf Raises (or Leg Press Calf

C1 4 6-8 3211 75
Press)

Last Set Shotgun

D1 Seated Calf Raises 2 15-20 2111 60
Set

E1 Cross-Cable Tricep Extensions / Pushdowns * 4 8-10 1 + 1/4 reps 3011 60

F1 Lying DB Tricep Extensions ** 4 8-10 3111 60

* Perform the 1/4 rep in the short position AFTER the isometric squeeze
** If you don't have the external rotation to perform bilaterally, perform single arm and cut the rest in half

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Week 1

Day 5 - Biceps / Back / Rear Delts Approx. Workout Time: 72 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

A1 Lateral Cable Bicep Curls * 4 8-10 1 + 1/4 reps 3011 60

B1 DB Hammer Curls * 4 8-10 1 + 1/4 reps 3011 60

C1 Lat Pulldowns 4 8-10 Last Set to Failure 4010 75

Standing One-Arm Hammer / Machine Low Rows Last Set Shotgun

C2 4 8-10 3111 30
** Set

Cable Rear Delt Fly (pulleys slightly above

D1 4 10-12 3112 60
shoulder height)

Last Set Shotgun

D2 Reverse Pec Flye (for rear delts, not the back) 2 8-12 3011 45
Set

* Perform the 1/4 rep in the short position AFTER the isometric squeeze
** Rest after each arm

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Week 1

Day 7 - Biceps / Triceps Approx. Workout Time: 32 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

A1 Inc. DB Curls * 4 8-10 3210 45

A2 Lying DB Tricep Extensions 4 8-10 3210 45

Last Set Shotgun

B1 DB Preacher Curls 4 8-10 4110 45
Set

Overhead Cable / Rope Extensions (facing away

B2 4 8-10 Last Set to Failure 4110 45
from apparatus)

Last Set Shotgun

C1 Machine Preacher Curls 2 12-15 3010 30
Set

C2 Tricep Pushdowns / Pressdown 2 12-15 Last Set to Failure 3010 30

* Keep upper arm stable with elbows slightly forward to maintain tension at the bottom (upper arm is not vertical)

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Week 2

Day 8 - Quads / Hams Approx. Workout Time: 34 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

Last Set Shotgun

A1 Leg Extensions 4 10-12 3012 60
Set

B1 Heel Elevated BB Back Squats 4 8-10 Last Set to Failure 4110 75

Last Set Shotgun

C1 Lying Leg Curls, Body Extended 4 6-8 4111 75
Set

D1 Banded Romanian Deadlifts 4 10-12 Last Set to Failure 3211 75

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Week 2

Day 10 - Triceps / Chest / Medial Delts Approx. Workout Time: 52 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

A1 Cross-Cable Tricep Extensions / Pushdowns * 4 10-12 3111 60

B1 Lying DB Tricep Extensions ** 4 8-10 1 + 1/4 reps 3110 60

C1 Cable Flyes 3 10-12 3012 75

D1 BB Bench Press 5 8-10 4010 30

E1 Cable Lateral Raises 6 8-12 3011 60

* Perform the 1/4 rep in the lengthened position AFTER the pause
** If you don't have the external rotation to perform bilaterally, perform single arm and cut the rest in half

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Week 2

Day 11 - Biceps / Back / Rear Delts Approx. Workout Time: 72 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

Inc. / Low Cable Bicep Curls facing away from

A1 4 8-10 1 + 1/4 reps 3111 60
apparatus *

B1 DB Preacher Curls * 4 8-10 1 + 1/4 reps 3110 60

C1 Lat Pulldowns 4 8-10 4010 75

Last Set Shotgun

D1 Standing Hammer / Machine Low Rows ** 4 8-10 3111 30
Set

Cable Rear Delt Fly (pulleys slightly above

E1 4 10-12 3112 60
shoulder height)

Last Set Shotgun

F1 Reverse Pec Flye (for rear delts, not the back) 2 8-12 3011 45
Set

* Perform the 1/4 rep in the lengthened position AFTER the pause
** Rest after each arm

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Week 2

Day 13 - Quads / Triceps Approx. Workout Time: 33 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

Last Set Shotgun

A1 Leg Extensions 4 8-12 3012 60
Set

Last Set Shotgun

B1 Leg Press - feet low (Quad Emphasis) 4 12-15 3110 75
Set

C1 Cross-Cable Tricep Extensions / Pushdowns 3 8-12 3012 60

Overhead Cable / Rope Extensions (facing away

D1 5 6-8 6010 75
from apparatus)

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Week 2

Day 14 - Hams / Calves / Biceps Approx. Workout Time: 49 mins

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

> The goal this phase is improving execution and mind-muscle connection. ONLY take the last set of each exercise to complete failure. The tempo DOES NOT change on sets to failure.

A1 Lying Leg Curls, Body Extended 5 6-8 4011 90

Last Set Shotgun

B1 Seated Leg Curls 3 8-10 4110 75
Set

Standing Machine Calf Raises (or Leg Press Calf

C1 4 6-8 3211 75
Press)

Last Set Shotgun

D1 Seated Calf Raises 2 15-20 2111 60
Set

E1 Lateral Cable Bicep Curls 3 8-12 3012 60

F1 DB Preacher Curls 5 6-8 6010 75

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Week 3

Day 16 - Chest / Delts Approx. Workout Time: 31 mins

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

A1 Banded Flat DB Chest Press 5 10-12 3110 75

B1 Cable Flyes / Crossovers 3 8-10 3012 60

C1 DB Lateral Raises 5 10-12 3011 15

C2 Bent DB Lateral Raises 5 10-12 3011 60

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Week 3

Day 17 - Biceps / Triceps Approx. Workout Time: 33 mins

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

A1 DB Curls 3 8-10 3012 45

Rope Tricep Pushdowns / Pressdowns, Neutral-

A2 3 8-10 3012 45
Grip

B1 DB Preacher Curls 5 8-10 6010 45

Overhead Cable / Rope Extensions (facing away

B2 5 8-10 6010 45
from apparatus)

C1 Machine Preacher Curls 2 12-15 3010 30

Rope Tricep Pushdowns / Pressdowns, Neutral-

C2 2 12-15 3010 30
Grip

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Week 3

Day 18 - Quads / Calves Approx. Workout Time: 33 mins

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

A1 Heels Elevated BB Back Squats 5 10-12 4010 75

Last Set Shotgun

B1 Banded Leg Press - feet low (Quad Emphasis) 5 12-15 3110 0
Set

Standing Machine Calf Raises (or Calf Press Leg Last Set Shotgun
B2 5 8-10 3210 75
Press) Set

Last Set Shotgun

C1 Seated Calf Raises 3 15 2111 75
Set

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Week 3

Day 19 - Back / Hams Approx. Workout Time: 42 mins

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

A1 Standing One-Arm Hammer / Machine Low Rows 5 8-10 3112 30

B1 Lat Pulldowns 5 8-12 4110 75

C1 45º Hip / Back Extensions (Glute/Ham Emphasis) 3 8-12 3012 45

C2 Hip-Banded Romanian Deadlifts 3 8-12 3210 45

Last Set Shotgun

D1 Seated Leg Curls 4 6-10 4111 75
Set

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Week 3

Day 21 - Biceps / Triceps Approx. Workout Time: 48 mins

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

A1 Lateral Cable Bicep Curls 4 8-10 3012 60

Inc. / Low Cable Bicep Curls facing away from

A2 4 8-10 + 2 drops last set 3210 60
apparatus

B1 Machine Preacher Curls 4 8-10 + 2 drops last set 4010 60

C1 Cross-Cable Tricep Extensions / Pushdowns 4 8-10 3012 60

Overhead Cable / Rope Extensions (facing away

C2 4 8-10 + 2 drops last set 3210 60
from apparatus)

Last 2 Sets
D1 Single-Arm Tricep Pushdowns / Pressdowns * 4 8-10 4010 30
Shotgun Sets

* Train both arms then rest.

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Week 4

Day 22 - Chest / Delts Approx. Workout Time: 31 mins

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

A1 Cable Flyes / Crossovers 3 8-10 3012 60

B1 Flat DB Chest Press 3 10-12 + 2 drops last set 3110 60

Last 2 Sets
C1 Machine / Hammer-Strength Chest Press 4 10-12 3010 60
Shotgun Sets

D1 Cable Lateral Raises 4 10-12 3110 15

D2 Bent Cable Lateral Raises 4 10-12 3110 60

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Week 4

Day 23 - Quads / Calves Approx. Workout Time: 35 mins

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

A1 Heels Elevated BB Back Squats 5 10-12 4010 75

Last Set Shotgun

B1 Banded Leg Press - feet low (Quad Emphasis) 5 12-15 3110 0
Set

Standing Machine Calf Raises (or Leg Press Calf

B2 5 8-10 + 2 drops last set 3210 75
Press)

Last Set Shotgun

C1 Seated Calf Raises 3 15 2111 75
Set

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Week 4

Day 24 - Back / Hams Approx. Workout Time: 43 mins

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

A1 Standing One-Arm Hammer / Machine Low Rows 5 8-10 3112 30

B1 Neutral-Grip Lat Pulldowns 5 8-12 + 2 drops last set 4110 75

C1 45º Back Extensions (Glute/Ham Emphasis) 3 8-12 3012 45

C2 Hip Banded Romanian Deadlifts 3 8-12 3210 45

Last Set Shotgun

D1 Seated Leg Curls 4 6-10 4111 75
Set

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Week 4

Day 25 - Biceps / Triceps Approx. Workout Time: 93 mins

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

A1 Lateral Cable Bicep Curls * 4 6-8 1 + 1/4 reps 3011 60

Inc. / Low Cable Bicep Curls facing away from

A2 4 6-8 1 + 1/4 reps 3110 60
apparatus **

B1 Machine Preacher Curls 4 8-10 + 2 drops last set 4010 60

C1 Cross-Cable Tricep Extensions / Pushdowns * 4 6-8 1 + 1/4 reps 3011 60

Overhead Cable / Rope Extensions (facing away

C2 4 6-8 1 + 1/4 reps 3110 60
from apparatus) **

Single-Arm Cross-Cable Tricep Extensions / Last 2 Sets

D1 4 8-10 4010 30
Pushdowns Shotgun Sets

* Perform 1/4 rep in the shortened position AFTER the isometric squeeze
** Perform 1/4 rep in the lengthened position AFTER the pause

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Week 4

Day 28 - Biceps / Triceps Approx. Workout Time: 40 mins

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

A1 DB Flyes 4 8-10 4010 60

B1 Banded Flat DB Chest Press 4 8-12 + 2 drops last set 3110 60

Last Set Shotgun

C1 Machine / Hammer-Strength Chest Press 2 8-12 4010 75
Set

Standing One-Arm Hammer / Machine Low Rows

D1 4 8-10 3011 30
*

E1 Lat Pulldowns 4 8-12 + 2 drops last set 4110 75

Last Set Shotgun

F1 Seated Cable Rows 2 8-12 3010 75
Set

* Keep upper arm stable with elbows slightly forward to maintain tension at the bottom (upper arm is not vertical)

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