Ben Pakulski Presents…

21 Days To
MASSIVE Arms

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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

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)

Workout 1: A.M
Week 1 Legs Chest Workout 3 Off Back Workout 4
Workout 2: P.M

Workout 1: A.M
Week 2 Legs Chest Back Workout 3 Off Legs
Workout 2: P.M

Week 3 Workout 4 Chest Back Workout 3 Off Legs Workout 4

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Workout 1: A.M
Approx. Workout Time: 28 mins

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

A1 BB Preacher Curls 5 8 4-0-1-0 60

B1 Inc. DB Curls 4 6 3-0-X-0 60

Close-Grip BB Bench Press (inward intent, limit

C1 5 8 4-0-1-0 60
tricep recruitment)

D1 California Press 4 6 Elbows at sides 4-0-2-0 60

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Workout 2: P.M
Approx. Workout Time: 43 mins

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

A1 Machine Preacher Curls 3 15 3-0-1-0 0

Reverse-Grip Tricep Pushdowns / Pressdowns

A2 3 15 3-0-1-0 60
(use cambered bar or similar)

B1 BB Curls 3 15 4-0-1-0 0

B2 Overhead DB Tricep Extensions 3 15 4-0-1-0 60

Elbows High, Cable Bicep Curls (facing towards

C1 3 20 4-0-2-0 0
apparatus)

C2 Cable Tricep Kick-Backs 3 20 4-0-2-0 60

D1 Fat Grip Reverse-Grip BB Curls 4 15 4-0-1-1 40

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Workout 3
* Most people will be fried after 1 set. If you are an
advanced trainee, you may do 2 sets, but NO MORE! Approx. Workout Time: 32 mins

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

A1 BB Curls 1-2 8 4-0-1-0 10

A2 Two Arm Overhead DB Tricep Extensions 1-2 8-10 3-0-1-0 10

Thumb against
A3 DB Curls 1-2 8 3-0-1-0 10
inside of DB
Weighted if
A4 Parallel Bar Tricep Dips 1-2 10 3-0-1-0 10
necessary

A5 Fat Grip Reverse-Grip BB Curls 1-2 8 4-0-1-1 10

A6 Close-Grip BB Bench Press 1-2 12 Elbows under bar 4-0-1-0 10

A7 30º Prone Inc. DB Bicep / Spider Curls 1-2 15 2-0-1-0 10

A8 Tricep Pushdowns / Pressdowns, Overhand-Grip 1-2 12 4-0-1-0 10

A9 Narrow EZ BB Curls 1-2 8 3-0-1-0 10

Narrow Grip Tricep Pushdowns / Pressdowns,

A10 1-2 20 3-0-1-0 10
Overhand-Grip

A11 DB Hammer Curls 1-2 6 3-0-1-0 10

A12 Two Arm Cable Tricep Kick-Backs 1-2 12-15 3-0-1-0 10

Inc. / Low Cable Bicep Curls facing away from

A13 1-2 15 4-0-1-0 10
apparatus
Overhead Cable / Rope Extensions (facing away
A14 1-2 20 3-0-1-0 180
from apparatus)

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Workout 4
Approx. Workout Time: 57 mins

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

A1 Inc. DB Curls 5 8 + NOS (Last Set) 3-0-1-0 60

Upper arm
B1 BB Preacher Curls 5 10 perpendicular to 4-0-1-0 40
floor
7 botttom 1/2, 7 top
C1 BB Curls (21's) 3 21 4-0-1-0 40
1/2, 7 full reps

Lying BB / E.Z Tricep Extensions / Skull Crushers

D1 4 15 + NOS (Last Set) 4-0-1-0 40
(bring bar to chin)

Lying BB / E.Z Tricep Extensions / Skull Crushers

E1 4 8 4-0-1-0 60
(bring bar to hairline)

F1 Tricep Pushdowns / Pressdowns, Overhand-Grip 4 10 + NOS (Last Set) 3-0-1-0 60

G1 Machine Tricep Dips 4 Failure 4-0-1-0 40

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