Ben Pakulski Presents…

Delts
Specialization
WEEK 1

www.mi40nation.com 1
 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.

www.mi40nation.com 2
 Delts&Specialization

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)

Side Delts / Back / Quads / Side Delts / Rear Deadlifts / Back /

Week 1 Chest / Biceps Off or Cardio Off or Cardio
Traps Hamstrings Delts / Triceps Delts

www.mi40nation.com 3
 Delts&Specialization
Week 1

Day 1 - Side Delts / Back / Traps Approx. Workout Time: 81 mins

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

A1 Standing DB Lateral Raises 4 40 3-0-1-2 40

B1 Bent DB Lateral Raises 3 20 4-0-1-0 0

B2 Seated DB Lateral Raises 3 20 4-0-1-0 0

B3 Incline DB Front Raises 3 20 4-0-1-0 40

No rest between
C1 One-Arm DB Rows 5 8-10 4-0-1-1 40
arms

D1 Seated Cable Rows, Neutral-Grip 6 8-10 3-0-1-1 0

D2 Reverse-Grip Lat Pulldowns 6 8-10 + NOS (Last Set) 4-1-1-0 40

E1 Prone Inc. DB Shrugs 6 8-10 2-1-1-3 40

www.mi40nation.com 4
 Delts&Specialization
Week 1

Day 2 - Chest / Biceps Approx. Workout Time: 42 mins

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

A1 Machine / Hammer-Strength Chest Press 4 10-12 3-1-1-1 40

Decline Cable Flyes / Crossovers (hands to

B1 4 8-10 3-0-1-2 0
thighs at the bottom)

B2 Flat DB Chest Press 4 10-12 + NOS (Last Set) 4-0-1-0 80

C1 Push-Ups 3 15-20 2-1-1-1 40

D1 DB Curls 3 6-8 3-0-1-2 0

D2 Inc. DB Hammer Curls * 3 8-12 + Partials to Failure 3-1-1-1 0

Inc. / Low Cable Bicep Curls facing away from BPak Strip Sets
D3 3 10-12 3-0-1-0 80
apparatus (Last Set)

* Partials on last set only

www.mi40nation.com 5
 Delts&Specialization
Week 1

Day 3 - Quads / Hams Approx. Workout Time: 46 mins

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

A1 Single Leg Leg Extensions 4 10-12 3-0-1-2 0

A2 Single-Leg Standing Leg Curls 4 8-10 3-0-1-2 0

8,6,4,8,6,
B1 BB Front Squats 6 4-1-1-0 40
4

8,6,4,8,6,
B2 Lying Leg Curls, Body Extended 6 4-0-1-0 40
4

C1 Hack Squats 4 8-12 + NOS (Last Set) 4-0-1-0 40

C2 Seated Leg Curls 4 6-8 + NOS (Last Set) 3-1-1-0 40

www.mi40nation.com 6
 Delts&Specialization
Week 1
Day 4 - Side Delts / Rear Delts /
Approx. Workout Time: 60 mins
Triceps

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

A1 Seated DB Lateral Raises 6 15 4-0-1-1 40

B1 Bent Cable Lateral Raises 3 30 4-0-1-0 0

B2 Cable Lateral Raises 3 30 4-0-1-0 30

C1 DB Overhead Press 4 20 + NOS (Last Set) 4-0-1-0 40

D1 Tricep Kick-Backs 4 15 2-0-1-2 40

Dual Rope Tricep Pushdowns / Pressdowns with

E1 4 8-10 3-0-1-1 0
Elbows Behind Body, Neutral-Grip

E2 Lying DB Tricep Extensions 4 10-12 4-1-1-0 80

www.mi40nation.com 7
 Delts&Specialization
Week 1

Day 6 - Deadlifts / Back / Delts Approx. Workout Time: 80 mins

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

A1 Deadlifts (Bent-knee) 5 6-8 4-0-1-0 80

B1 One-Arm DB Rows * 4 8-12 4-0-1-1 40

Reverse-Grip Lat Pulldowns with Slight

C1 4 10-12 4-1-1-0 40
Backwards Lean

D1 75º Inc. Prone Supported DB Lateral Raises 4 20 4-0-1-0 40

60º Supported Side-Lying One-Arm DB Lateral

E1 4 10 4-0-1-0 0
Raises

F1 Cable Lateral Raises 3 15 + NOS (All Sets) 4-0-1-0 60

G1 Reverse Pec Flye (for rear delts, not the back) 4 12 + NOS (All Sets) 4-0-1-0 40

* no rest between arms

www.mi40nation.com 8