Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Mechanical
Extended
TENSION
WEEK 1
www.mi40nation.com
M.E.T%Training
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.
www.mi40nation.com
M.E.T%Training
Schedule
Week 1
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)
Chest / Triceps
Hams / Calves
Back / Biceps
Deadlifts /
Shoulders / Calves
Quads
Chest / Triceps
Off or Cardio
www.mi40nation.com
M.E.T%Training
Week 1
Day 1 - Chest, Triceps
Exercise
Sets
Target
Reps
Tempo
Rest
(secs)
A1
10-12
3-0-1-2
60
B1
Inc. DB Press-Flye
10
5-1-1-0
15
B2
10
4-0-1-0
15
B3
Dec. DB Press*
10
3-0-1-0
120
C1
10
3-0-1-2
15
C2
10
3-1-1-0
15
C3
10
3-0-1-0
120
* Same weight as B1
** Same weight as C1
www.mi40nation.com
M.E.T%Training
Week 1
Day 2 - Hams, Calves
Exercise
Sets
Target
Reps
Tempo
Rest
(secs)
A1
6-8
4-0-1-1
75
B1
3-0-1-1
15
B2
3-0-1-0
15
B3
2-0-1-0
120
C1
Romanian Deadlifts
10-12
4-0-1-0
75
D1
8-10
3-0-1-2
15
D2
10-12
2-2-1-1
D3
15
2-0-1-0
90
* Same weight as B1
** Same weight as D2
www.mi40nation.com
M.E.T%Training
Week 1
Day 3 - Back, Biceps
Exercise
Sets
Target
Reps
Tempo
Rest
(secs)
A1
10-12
3-0-1-2
60
B1
10
5-0-1-0
15
B2
10
4-0-1-0
15
B3
10
3-0-1-0
120
C1
3-0-1-1
15
C2
3-1-1-0
15
C3
DB Curls**
3-0-1-0
120
* Same weight as B1
** Same weight as C1
www.mi40nation.com
M.E.T%Training
Week 1
Day 4 - Deadlifts, Shoulders, Calves
Exercise
Sets
Target
Reps
Tempo
Rest
(secs)
A1
12
4-0-1-0
15
A2
Deadlifts (Bent-knee)*
12
3-0-1-0
15
12
2-0-1-0
180
B1
DB Lateral Raises
12
3-0-1-1
10
B2
12
3-0-1-0
10
B3
DB Overhead Press**
12
3-0-1-0
120
C1
8-10
3-1-1-1
45
* Same weight as A1
** Same weight as B1
www.mi40nation.com
M.E.T%Training
Week 1
Day 5 - Quads
Exercise
Sets
Target
Reps
Tempo
Rest
(secs)
A1
Leg Extensions
10-12
3-0-1-3
75
B1
15
4-0-1-0
15
B2
15
3-0-1-0
15
B3
15
3-0-1-0
180
C1
10-12
3-1-1-0
45
www.mi40nation.com
M.E.T%Training
Week 1
Day 6 - Chest, Triceps
Exercise
Sets
Target
Reps
Tempo
Rest
(secs)
A1
8-10
4-0-1-1
75
B1
8-10
3-0-1-2
60
B2
10-12
4-0-1-0
60
C1
8-10
3-0-1-2
60
D1
10-12
3-0-1-0
10
D2
10-12
3-0-1-0
75
www.mi40nation.com