done for you workouts for tennis ball biceps and horseshoe tricepswork

Ben Pakulski presents

The Done For You Workouts For Tennis Ball Biceps & Horseshoe Triceps

Legal DisclaimerThe 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.

The Done For You Workouts For Tennis Ball Biceps & Horseshoe Triceps benpakulski.com | 4

TerminologyReps

The number of times you raise and lower the resistance / weight.

Sets

The number of times you repeat the prescribed number of reps.

Tempo

The speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts:

1. the eccentric (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g., lowering the weight when performing a bench press

2. the concentric (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of resistance e.g., pressing the weight up during a bench press

3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively e.g., pausing / resting at the 2 extremes, the top and bottom of a bench press.

A tempo of 4-3-2-1 for example would specify:

1. perform a 4 second eccentric2. rest for 3 seconds following the eccentric3. perform a 2 second concentric4. rest for 1 second following the concentric/

Isometric holds

For the purposes of this program, an isometric hold is employed following the concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position possible.


NOS Sets

Perform 3 successive drop-sets following the completion of the final working set of an exercise (unless specifically otherwise); allow no more than 10 seconds rest between drops (ideally zero), plus decrease in load by approximately 20% each drop aiming to achieve 5 - 8 reps on each. At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure.

E.g:Last set of exercise: 8 repsDrop 1 (after 10 sec max rest): 5-8 reps with 20% less weightDrop 2 (after 10 sec max rest): 5-8 reps with a further 20% decrease in weightDrop 3 (after 10 sec max rest): to failure with a further 20% decrease in weight.

BPak Strip Sets

(typically performed on equipment with selectorized pin loading)

Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise. Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process until you reach the final / minimum weight plate of the stack!

21s

Perform 21 reps, divided into 3 phases: 7 reps in the weakest half of the range, immediately followed by 7 reps in the strongest half of the range, immediately followed then by 7 full reps.

E.g (using a bicep curl):

1. raise the wight to halfway. Lower. Repeat a further 6 times times (for a total of 7 reps)2. immediately raise the weight to the top. Lower to halfway. Repeat 6 times3. immediately lower the weight to the bottom. Now perform full bicep curls from top to bottom for a total of 7 reps (and 21 in total for the exercise).


Notes* The Training Split / Schedule

With this being an arm specialization program, I have written out detailed workouts for biceps and triceps, along with what I believe to be an optimal training split for them.

Many of you will want to know how to add your other muscle-groups into the schedule, and so Ive outlined a rough suggestion for their placement, along with how many sets I suggest you perform for each.

How to Read the Notations

Note that each exercise has been assigned a letter, or letter plus number combination. The purpose of which is to instruct you on how to proceed from exercise to exercise during the workout:

1. If you see exercise A on line 1 and exercise B on line 2 for example, proceed as follows:

perform exercise A for the prescribed number of sets, resting for the prescribed duration between each

once all sets have been completed, rest for the same duration (unless specifically stated otherwise)

move on to exercise B.

2. If you see exercise A1 on line 1, exercise A2 on line 2, then exercise B on line 3, proceed as follows:

perform set 1 for exercise A1

immediately move on to exercise A2 (assuming no rest time is specified)

following completion of the set, rest for the prescribed duration for A2

repeat until all prescribed sets and rest are complete.

Rest Period Between Exercises

Unless specifically instructed otherwise, rest for the same duration as for the exercise you just completed.


Unilateral Movements

When an exercise is to be performed one side at a time (think lunges for example), the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless specifically stated otherwise, take no rest between switching from one side to the other.


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)

Phase 1 Chest / Biceps Back / Triceps Quads / Biceps Delts / Triceps Hamstrings / Biceps - -

Phase 2

Deadlifts8 SetsSquats4 SetsBench4 Sets Pullups4 Sets

Arms

Quads: 12 Sets /

Hamstrings: 12 Sets

Chest14 Sets

Front Delts6 Sets

Medial Delts6 Sets

Biceps Back / Triceps -

Phase 3

Quads14 Sets

Hamstrings14 Sets

A.MChest

14 SetsPullups14 SetsP.M

Arms

Back / Biceps Side Delts / TricepsDeadlifts /

Biceps Arms -

* repeat x2 for a total of 6 weeks.

Calendar


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

Begin by performing 16 sets of exercises for the Chest

A Barbell Preacher Curls (1 second pause at the top) 4 15Last 2 sets 5 partials out of

bottom4-0-1-1 40 secs

BIncline Supinated Dumbbell Curls

(keep elbows back)4 12 NOS (last set) 4-0-1-0 40 secs

C Barbell Curls (light/controlled) 4 10 21's (top half first) 4-0-1-0 40 secs

Phase 1 - Workout 1Chest / Biceps


Phase 1 - Workout 2Back / Triceps


Begin by performing 20 sets of exercises for the Back

A Triceps Pushdowns (elbows at side and posture tall) 515, 15, 20,

20, 25 4-0-1-0 40 secs

B

Decline Lying Dumbbell Tricep Extensions

(elbows pointing straight through ceiling, lower the weight behind the head)

4 10 NOS (last set) 4-0-1-0 40 secs

C Close-Grip Bench Press (elbows at 45) 4 6 4-0-1-0 40 secs


Phase 1 - Workout 3Quads / Biceps


Begin by performing 12 sets of exercises for the Quads

A Reverse-Grip Barbell Curls (keep elbows at sides) 5 15 4-0-1-0 -

B

Machine Preacher Curls (drive upper arm down

into pad to depress shoulders)

4 8

5 partials reps following the

first set, 10 the second, 15 the third and 20 the

fourth

4-0-1-0 -

C

Seated Supinating Dumbbell Curls

(turn pinkie hard early in the move, squeeze peak

contraction hard)

4 10 NOS (last set) 4-0-1-2 -


Phase 1 - Workout 4Delts / Triceps


Begin by performing 20 sets of exercises for the Delts

AClose-Grip Bench Press (elbows under the bar, lower bar to clavicle)

5 77 second eccentric

7-0-1-0 40 secs

B1Tricep Rope Pushdowns

(keep rope handles separated at all times)

47, 14, 21, 14

4-0-1-280 secs (this is

correct)

B2Bench Dips

(chest out, outward intent through pinky fingers)

4 12 2 second isometric hold 4-0-1-2 40 secs

CLying Decline Dumbbell

Tricep Extensions (2 dumbbells)



Phase 1 - Workout 5Hamstrings / Biceps


Begin by performing 12 sets of exercises for the Hamstrings

A1

Incline Dumbbell Curls (pick incline angle that

prevents excessive shoulder extension)

4 8 NOS (last set) 4-0-1-0 -

A2 Dumbbell Spider Curls 4 8 NOS (last set) 4-0-1-0 80 secs

B Dumbbell Preacher Curls 5 7+5 partials5 partials

completed in stretched position

4-0-1-0 40 secs

C

Standing Supinating Dumbbell Curls

(do 5 reps on one arm, then switch and repeat

until 15 is achieved)

4 15

5 reps with one arm, then switch and repeat until 15 is achieved

4-0-1-0 40 secs



A1Reverse-Grip Barbell Curls

(keep shoulder, elbows and wrists in a vertical line)

3 15 NOS (last set) 4-0-1-0 -

A2 Standing Overhead Cable / Rope Extensions 310 + 5 partials

5 partials out of stretched position 4-0-1-0 40 secs

B1 Dumbbell Spider Curls 3 15 2 second isometric hold 4-0-1-2 -

B2 Tricep Pushdowns (shoulder-width grip) 3 15,15,20 NOS (last 2 sets) 4-0-1-0 40 secs

C1 Alternating One-Arm Dumbbell Preacher Curl 3 102 second eccentric

hold 4-2-1-0 -

C2

Two-Arm High Cable Bicep Curl (facing

apparatus) (top of the range is the main focus,

shoulder flexion and extreme muscle squeeze)

3 20 slight shoulder external rotation 4-0-1-0 -

C3

Incline Dumbbell Tricep Extensions

(elbows flared; lowering toward collarbone)

3 10 NOS (last set) 4-0-1-0 -

C4 Standing Cable Kickbacks 3 20 4-0-1-0 80 secs

D Incline Dumbbell Curls 3 12 NOS (all sets) 4-0-1-0 -

Biceps / TricepsPhase 2 - Workout 2



A

Dumbbell Concentration Curls (all one arm, then the

other, NO rest in between)

6 10 NOS (all sets) 4-0-1-140

(after FINAL set only)

BStanding Dumbbell Curls

(all one arm, then the other, NO rest in between)

5 8 4-0-1-140


CDumbbell Preacher Curls

(all one arm, then the other, NO rest in between)

4 12

Slide hand to pinky side of

dumbbell and force supination

4-0-1-140


DIncline Dumbbell Curls (all one arm, then the

other, NO rest in between)4 20 No shoulder/upper arm movement 4-0-1-1 -

BicepsPhase 2 - Workout 5


Back / TricepsExercise Sets Target Reps * Tempo Rest (secs) Weight / Reps


AFlat Lying Cable

Tricep Extensions (lower bar to hairline)


B

Double-Rope Tricep Pushdowns

(extending hands towards hips keeping elbows fixed)


C Cable Overhead Tricep Extensions 4 20B-Pak Strip Sets

(last set) 4-0-1-0 40 secs

Phase 2 - Workout 6



A1Lying Dumbbell Extensions (upper arm doesnt move.

Only hinge at elbow)2 10 4-0-1-0 -

A2 Two-Arm Overhead Dumbbell Extensions 2 20 4-0-1-0 -

A3 Barbell Curls (Contract antagonist at the bottom) 2 10 4-0-1-0 -

A4 Dumbbell Hammer Curls 2 20 4-0-1-0 -

A5 Close-Grip Tricep Bench Press 2 10 4-0-1-0 -

A6 Incline Barbell Tricep Extensions (behind head) 2 20 4-0-1-0 -

A7 Barbell Spider Curls 2 10 4-0-1-0 -

A8Incline Cable Curls (face away from apparatus, elbows behind body)

2 20 4-0-1-0 -

A9 Two-Arm High Cable Bicep Curls (facing apparatus) 2 Failure 4-0-1-0 -

A10 Parallel Bar Bodyweight Tricep Dips 2 Failure 4-0-1-0 3 mins

P.M Workout: Biceps / Triceps

This is a GIANT set workout. Do your best to set up ahead of time and make the flow of the set smoothly and quickly. Do one set of each exercise all the way from A1 through to A10), then rest 3 minutes. Then repeat for a total of 2 giant sets.

NO cheating. The goal this workout is good form causing massive cell swelling.

If your gym is busy, split the workout into giant sets of 5 exercises each.

Phase 3 - Workout 2


Back / TricepsExercise Sets Target Reps * Tempo Rest (secs) Weight / Reps


A Incline Dumbbell Curls 4 8 NOS (last set) 4-0-1-0 40 secs

B1

Low Cable Cable Curls facing apparatus

(keep elbows tucked and fixed slightly

in front of hips)

3 15 4-0-1-0 -

B2

Machine Preacher Curls (drive elbows through pad

hard, keep wrists and elbows in line)

3 8 2 second isometric hold 4-0-1-2 80 secs

Phase 3 - Workout 3


Side Delts / TricepsExercise Sets Target Reps * Tempo Rest (secs) Weight / Reps

Begin by performing 9 sets of exercises for the Side Delts

A

Tricep Pushdowns (take a few steps away

from cable fixture to make shortened range harder)

5 15BPak Strip Set

(last set)3-0-1-0 40 secs

B1

Overhead Rope Cable Extensions

(shoulder are rotated as much as possible here)

3 10 2 second concentric hold 4-2-1-0 -

B2Lying Barbell Tricep

Extensions3 10 4-0-1-0 -

B3

Reverse-grip Tricep Pushdowns

(elbows are pinned at the side through range)

3 10

1 second isometric hold in stretched

position

4-1-1-0 40 secs

Phase 3 - Workout 4


Deadlifts / BicepsExercise Sets Target Reps * Tempo Rest (secs) Weight / Reps

Begin by performing 6 sets of Bent-Knee / Traditional Deadlifts

A1High Cable,

Lateral Bicep Curls (cables either side of torso):

3 10 4-0-1-1 -

A2Lying Cable Curls

(use a seated cable row machine if need be)

3 10 Curl to forehead 4-0-1-1 -

A3Barbell Concentration

Curls3 10 4-0-1-4 -

A4 Barbell Preacher Curls 3 10 4-0-1-0 -

A5 Standing Barbell Curls 3 10 4-0-1-0 -

A6Two Arm Dumbbell

Hammer curls3 10 4-0-1-4 3 mins

Phase 3 - Workout 5


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

A1 Seated Overhead Rope Extensions 3 10NOS (all sets) /

2 second eccentric hold

4-2-1-0 -

A2

Two-Arm High Cable Bicep Curls

(facing apparatus, curl to forehead)

3 10NOS (all sets) /

2 second isometric hold

4-0-1-2 40 secs

B Seated Supinated Dumbbel Curls 67, 14, 14, 14, 7, 7

Move hand to outside of Dbell

after 3 sets4-0-1-0 40 secs

CLying Barbell

Tricep Extensions (slight incline here)

6 7, 14, 14, 14, 7, 7

keep elbows tucked, lower bar

to forehead4-0-1-0 40 secs

D1 Seated Dumbell Curls 1 20 2-0-1-0 -

D2Dumbbell Spider Curls (2 second concentric

contaction)1 20 4-0-1-2 -

D3Incline Dumbells Curls (2 second concentric

contaction)1 12 NOS (last set) / 5 second eccentric 5-0-1-2

80 secs before moving to tricep set

E1 Cable Pushdowns 1 20 NOS 2-0-1-0 -

E2 Barbell Overhead Tricep Extensions 1 20 2-0-1-0 -

E3Bench dips (feet up on one bench, hands on

another parallel bench)1 12 5-0-1-0 -

Biceps / TricepsPhase 3 - Workout 6

done for you workouts for tennis ball biceps and horseshoe tricepswork

Documents

resistance weight

nutrition program

concentric portion

working muscle

direction of resistance

final set

force of resistance

seconds rest