Hypertrophy Execution Mastery Masterclass Download Area | Mi40Nation Ben Pakulski

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This is a Preview of Module 1 of Hypertrophy Execution Mastery!

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(or log-in here if you have already purchased enrolment in this course)

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Trailer

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Month / Module 1: Chest & Back

> The 6 Essentials of Exercise

> Module 1 Concepts

> Anatomy & Setup

> Activation

> Execution Series: Chest

> Execution Series: Back

> Module 1 Workouts

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Printable Workout Sheets

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Quick-View Exercise Guides

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To accompany this module’s videos, and to provide you with execution guidelines for body part training to be unlocked in future modules, please find text and image descriptions for each exercise linked below. Please note: these guideline are pulled from Ben’s member’s-only Exercise Execution Library – if there is a discrepancy between anything mentioned between these and the Hypertrophy Execution Mastery videos, go with what is stated in the videos. There will be a reason for the difference.

General Exercise Principles

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[memb_has_all_tags tag_id=hem_mod_1][/memb_has_all_tags]Week 1[memb_has_all_tags tag_id=hem_mod_1][/memb_has_all_tags]

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Day 1

A1: Cable Flyes / Crossovers

B1: Machine / Hammer-Strength Chest Press

C1: Hack Squats

D1: Leg Extensions

E1: Single-Arm Cross-Cable Tricep Extensions / Pushdowns

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Day 2

A1: One-Arm DB Rows

B1: Seated Cable Rows

C1: Lying Leg Curls, Body Extended

D1: Seated Leg Curls

E1: One-Arm High Cable / Lateral Cable Bicep Curls

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Day 4

A1: Cable Flyes / Crossovers

A2: Seated Cable Rows

B1: Banded Inc. DB Press

B2: Lat Pulldowns with Slight Backwards Lean – Lean from hips, not spine

C1: DB Lateral Raises

C2: Bent DB Lateral Raises

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Day 5

A1: Seated Calf Raises

B1: Standing Machine Calf Raises (or Leg Press Calf Raises)

C1: High Cable / Lateral Cable Bicep Curls

C2: Cross-Cable Tricep Extensions / Pushdowns

D1: Machine Preacher Curls

D2: Lying DB Tricep Extensions

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Day 7

A1: Flat DB Chest Press

B1: Machine / Hammer-Strength Chest Press

C1: Leg Extensions

D1: Leg Press – feet low (Quad Emphasis)

E1: Lying DB Tricep Extensions

F1: Overhead Cable / Rope Extensions (facing away from apparatus)

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[memb_has_all_tags tag_id=hem_mod_1][/memb_has_all_tags]Week 2[memb_has_all_tags tag_id=hem_mod_1][/memb_has_all_tags]

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Day 8

A1: Neutral-Grip Lat Pulldowns

B1: One-Arm Standing Hammer / Machine Rows

C1: Romanian Deadlifts

D1: Seated Leg Curls

E1: Inc. DB Curls

F1: DB Preacher Curls

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Day 10

A1: Flat DB Chest Press

A2: Lat Pulldowns

B1: Machine / Hammer-Strength Chest Press

B2: Seated Cable Rows

C1: Cable Lateral Raises (pulleys at wrist height)

Cable Rear Delt Fly (pulleys slightly above shoulder height) <-- Coming Soon

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Day 11

A1: Seated Calf Raises

B1: Standing Machine Calf Raises (or Leg Press Calf Raises)

C1: Lateral Cable Bicep Curls / High Cable Curls

D1: Machine Preacher Curls

E1: Cross-Cable Tricep Extensions / Pushdowns

F1: Lying DB Tricep Extensions

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Day 13

A1: Cable Flyes / Crossovers

B1: Machine / Hammer-Strength Chest Press

C1: BB Front Squats

D1: Leg Extensions

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Day 14

A1: Bent, High Cable, Cable Pullovers

B1: One-Arm Standing Hammer / Machine Rows

C1: Banded Romanian Deadlifts

D1: Seated Leg Curls

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[memb_has_all_tags tag_id=hem_mod_1][/memb_has_all_tags]Week 3[memb_has_all_tags tag_id=hem_mod_1][/memb_has_all_tags]

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Day 16

A1: Cable Flyes / Crossovers

B1: BB Bench Press

C1: Machine / Hammer-Strength Chest Press

E1: Inc. / Low Cable Bicep Curls facing away from apparatus

F1: Cross-Cable Tricep Extensions / Pushdowns

G1: Lying DB Tricep Extensions

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Day 17

A1: Bent, High Cable, Cable Pullovers

B1: One-Arm Standing Hammer / Machine Rows

C1: Seated Cable Rows

D1: DB Front Raises

D2: DB Lateral Raises

D3: Bent DB Lateral Raises

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Day 19

A1: Leg Extensions

B1: Hack Squats

C1: Lying Leg Curls, Body Extended

D1: Romanian Deadlifts

E1: Standing Machine Calf Raises (or Leg Press Calf Raises)

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Day 20

A1: Cable Flyes / Crossovers

B1: BB Bench Press

C1: Machine / Hammer-Strength Chest Press

D1: High Cable / Lateral Cable Bicep Curls

E1: Machine Preacher Curls

F1: Cross-Cable Tricep Extensions / Pushdowns

G1: Lying DB Tricep Extensions

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Day 21

A1: Bent, High Cable, Cable Pullovers

B1: One-Arm Standing Hammer / Machine Rows

C1: Seated Cable Rows

D1: Seated DB Front Raises

D2: Seated DB Lateral Raises

D3: Low Inc. Prone Lateral Raises (for rear delts)

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[memb_has_all_tags tag_id=hem_mod_1][/memb_has_all_tags]Week 4[memb_has_all_tags tag_id=hem_mod_1][/memb_has_all_tags]

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Day 23

A1: Cable Flyes / Crossovers

B1: Machine / Hammer-Strength Chest Press

C2: Cross-Cable Tricep Extensions / Pushdowns

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Day 24

A1: Seated Cable Rows

A2: Lat Pulldowns with Slight Backwards Lean – Lean from hips, not spine

B1: One-Arm Standing Hammer / Machine Rows

C1: Seated DB Front Raises

C2: Seated DB Lateral Raises

C3: Inc. Prone Supported DB Lateral Raises

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Day 26

A1: Cable Flyes / Crossovers

B1: Machine / Hammer-Strength Chest Press

C1: DB Hammer Curls

C2: Overhead Cable / Rope Extensions (facing away from apparatus)

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Day 27

A1: Seated Cable Rows

A2: Lat Pulldowns

B1: One-Arm Standing Hammer / Machine Rows

C1: Seated DB Front Raises

C2: Seated DB Lateral Raises

C3: Inc. Prone Supported DB Lateral Raises

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Day 28

A1: Leg Extensions

A2: Hack Squats

B1: Lying Leg Curls, Body Extended

B2: Seated Leg Curls

C1: Seated Calf Raises

C2: Standing Machine Calf Raises (or Leg Press Calf Raises)

> BONUS: Full Workout & Logic

Month / Module 2: Arms

Month / Module 3: Quads & Delts

Month / Module 4: Hamstrings, Glutes & Calves

JOIN US TODAY TO UNLEASH YOUR UNTAPPED POTENTIAL AND TAKE CONTROL OF YOUR MUSCLE-BUILDING FATE!

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