Mechanical Extended Tension - Week 4
Mechanical Extended Tension - Week 4
Mechanical Extended Tension - Week 4
Mechanical
Extended
TENSION
WEEK 4
www.mi40nation.com 1
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 2
M.E.T%Training
Schedule
Deadlifts /
Week 4 Chest / Triceps Hams / Calves Back / Biceps Off or Cardio Quads Off or Cardio
Shoulders / Calves
www.mi40nation.com 3
M.E.T%Training
Week 4
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (hands to
A1 4 8-10 3-0-1-2 60
thighs at the bottom)
www.mi40nation.com 4
M.E.T%Training
Week 4
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
www.mi40nation.com 5
M.E.T%Training
Week 4
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Bent-Over, High Cable, Cable Pullovers with 2
A1 4 8-10 3-0-1-2 60
ropes
www.mi40nation.com 6
M.E.T%Training
Week 4
Day 25 - Deadlifts, Shoulders,
Approx. Workout Time: 45 mins
Calves
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
8,8,6,6,4,
A1 Deadlifts (Bent-knee) 8 4-0-1-0 90
4,4,4
8,8,6,6,4,
A2 Standing Calf Raises 8 3-0-1-0 90
4,4,4
www.mi40nation.com 7
M.E.T%Training
Week 4
Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
+ NOS (Last 2
C1 Hack Squats 8 6-8 3-1-1-0 90
Sets)
www.mi40nation.com 8