Ben Pakulski Presents…

Delts
Specialization
WEEK 5

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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 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35

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

Hamstrings / Hamstrings /
Week 5 Delts / Back Off or Cardio Chest / Front Delts Delts / Triceps Off or Cardio
Quads Biceps

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 Delts&Specialization
Week 5

Day 29 - Hams / Quads Approx. Workout Time: 48 mins

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

A1 Lying Leg Curls, Body Extended 4 6-8 1 1/2’s 4-0-1-1 80

B1 Weighted Glute Bridges / Hip Thrusts 4 10-12 3-0-1-3 0

B2 Romanian Deadlifts 4 10-12 + 2 drops last set 3-2-1-0 80

C1 DB Lunges (Glute/Ham Emphasis) 2 15-20 2-0-1-0 40

D1 BB Quad Squats 4 8-10 1 1/2’s 4-0-1-0 40

E1 Leg Press - feet low (Quad Emphasis) 3 12-15 3-1-1-0 0

E2 Leg Extensions 3 8-12 + NOS-X (Last Set) 3-0-1-1 80

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Week 5

Day 30 - Delts / Back Approx. Workout Time: 58 mins

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

A1 SeatedDB Lateral Raises * 12 12 4-0-1-0 60

B1 Bent DB Lateral Raises 4 20 4-0-1-0 40

Bent-Over, High Cable, Cable Pullovers with 2

C1 4 10-12 3-1-1-2 40
ropes

Neutral-Grip Lat Pulldowns with Slight Backwards

D1 4 6-8 + 2 drops last set 4-0-1-1 80
Lean

E1 Hammer / Machine Rows 4 8-12 + NOS (Last Set) 4-0-1-0 40

* Use whatever rest you need to complete all sets with the SAME WEIGHT

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 Delts&Specialization
Week 5

Day 32 - Chest / Front Delts Approx. Workout Time: 41 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (hands to
A1 5 8-10 3-0-1-2 0
thighs at the bottom)

A2 DB Flyes 5 10-12 3-2-1-0 80

B1 Flat DB Chest Press 5 6-8 + NOS (Last Set) 4-0-1-0 80

C1 Dec. Machine / Hammer-Strength Chest Press * 4 10-12 + Partials to Failure 3-0-1-0 0

C2 DB Overhead Press 4 12-15 + 2 drops last set 3-0-1-0 80

* Partials on last set only

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 Delts&Specialization
Week 5

Day 33 - Hams / Biceps Approx. Workout Time: 47 mins

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

A1 Lying Leg Curls, Body Extended 6 6-8 + 2 drops last set 4-0-1-0 80

B1 Back Extensions (Glute/Ham Emphasis) 4 10-12 3-0-1-2 40

B2 Seated Leg Curls 4 8-10 + NOS (Last Set) 3-1-1-0 40

C1 One-Arm DB Preacher Curls 5 6-8 3-0-1-2 40

D1 Machine Preacher Curls 5 8-10 + NOS (Last Set) 4-0-1-0 40

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 Delts&Specialization
Week 5

Day 34 - Delts / Triceps Approx. Workout Time: 60 mins

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

A1 Reverse Pec Flye (for rear delts, not the back) 3 20 4-0-1-0 40

B1 DB Overhead Press 4 6 4-0-1-0 60

C1 Machine Shoulder Press 4 10 4-0-1-0 40

D1 Upright Rows 4 10 + NOS (Last Set) 4-0-1-0 40

E1 Seated DB Lateral Raises 4 6 + NOS (Last Set) 4-0-1-0 40

Cross-Cable Extension with Elbow back (Single-

F1 5 10-12 + 2 drops last set 3-0-1-2 40
Arm)

Overhead Cable / Rope Extensions (facing away

G1 3 6-8 4-0-1-1 0
from apparatus)

G2 Lying DB Tricep Extensions * 3 10-12 + Partials to Failure 3-1-1-1 80

* Partials on last set only

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