Hypertrophy Execution Mastery - Module 1 Workouts - Chest Back
Hypertrophy Execution Mastery - Module 1 Workouts - Chest Back
Hypertrophy Execution Mastery - Module 1 Workouts - Chest Back
HYPERTROPHY
EXECUTION MASTERY
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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
Chest / Quads / Back / Hamstrings / Chest / Back / Cakves / Biceps / Chest / Quads /
Week 1 Off or Cardio Off or Cardio
Triceps Biceps Delts Triceps Triceps
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Week 1
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
www.mi40nation.com
HEM$%$Module$1:$Chest$&$Back
Week 1
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
www.mi40nation.com
HEM$%$Module$1:$Chest$&$Back
Week 1
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
* Perform the 1/4 rep in the short position AFTER the isometric squeeze
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Week 1
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
Standing Machine Calf Raises (or Leg Press Calf Last Set Shotgun
B1 4 8-10 3111 60
Raises) Set
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Week 1
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
If performing single-
E1 Lying DB Tricep Extensions 4 10-12 3210 60
arm, cut rest in half
* Feet as low as possible on the pad before the heels begin to come up (if they come up)
** If you lack the external rotation to use a long rope, try using crossed cables
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Week 2
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
www.mi40nation.com
HEM$%$Module$1:$Chest$&$Back
Week 2
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
* Perform the 1/4 rep in the lengthened position AFTER the pause
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HEM$%$Module$1:$Chest$&$Back
Week 2
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
Standing Machine Calf Raises (or Leg Press Calf Last Set Shotgun
B1 4 8-10 3111 60
Raises) Set
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Week 2
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
Last 2 Sets
B1 Machine / Hammer-Strength Chest Press 3 10-12 3111 75
Shotgun Sets
Last 2 Sets
D1 Leg Extensions 4 10-12 3011 60
Shotgun Sets
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Week 2
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.
Last 2 Sets
B1 One-Arm Standing Hammer / Machine Rows * 5 8-12 3012 45
Shotgun Sets
Last 2 Sets
D1 Seated Leg Curls 4 8-10 3110 75
Shotgun Sets
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Week 3
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last 2 Sets
C1 Machine / Hammer-Strength Chest Press 3 8-12 4010 60
Shotgun Sets
If performing with a
G1 Lying DB Tricep Extensions 3 8-10 single arm, cut the 4010 60
rest in half
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Week 3
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last 2 Sets
C1 Seated Cable Rows 3 8-12 3011 60
Shotgun Sets
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Week 3
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Standing Machine Calf Raises (or Leg Press Calf Last 2 Sets
E1 6 8-10 3210 75
Raises) Shotgun Sets
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Week 3
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last 2 Sets
C1 Machine / Hammer-Strength Chest Press 3 8-12 4010 60
Shotgun Sets
If performing with a
G1 Lying DB Tricep Extensions 3 8-10 single arm, cut the 4010 60
rest in half
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HEM$%$Module$1:$Chest$&$Back
Week 3
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last 2 Sets
C1 Seated Cable Rows 3 8-12 3011 60
Shotgun Sets
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Week 4
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last 2 Sets
B1 Machine / Hammer-Strength Chest Press 4 8-10 4010 75
Shotgun Sets
* If you only have access to one cable, perform single-arm and cut rest for C1 & C2 to 30 seconds
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Week 4
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last 2 Sets
B1 One-Arm Standing Hammer / Machine Rows 4 8-12 3010 45
Shotgun Sets
C3 Inc. Prone Supported DB Lateral Raises 3 10-12 Last Set to Failure 3011 90
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Week 4
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last 2 Sets
B1 Machine / Hammer-Strength Chest Press 4 8-10 4010 75
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
*** If you only have access to one cable, perform single-arm and cut rest for C1 & C2 to 30 seconds
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Week 4
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last 2 Sets
B1 One-Arm Standing Hammer / Machine Rows 4 8-12 3010 45
Shotgun Sets
C3 Inc. Prone Supported DB Lateral Raises 3 10-12 Last Set to Failure 3011 90
* 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
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last Set Shotgun
A1 Leg Extensions 4 8-12 3012 60
Set
Standing Machine Calf Raises (or Leg Press Calf Last Set Shotgun
C2 4 8-10 3210 45
Raises) ** Set
* If you only have access to one of these, you can use the same machine for both B1 & B2. Make sure to follow the tempos as written. A seated leg curl is preferred for your shotgun set.
** If you only have access to one of these, you can use the same machine for both C1 & C2 . Make sure to follow the tempos as written. A standing calf press or leg press is preferred.
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