ADONIS INDEX WORKOUT – BUILD & BURN Waist to Height Ratio 48‐51% Strength, Hypertrophy, Strength Endurance Cy
Views 125 Downloads 0 File size 396KB
ADONIS INDEX WORKOUT – BUILD & BURN Waist to Height Ratio 48‐51% Strength, Hypertrophy, Strength Endurance Cycle 1: Weeks 1‐4 – Strength Heavy weights, 60‐120 seconds rest, 5‐13 reps
Cycle 2: Weeks 5‐8 – Hypertrophy Medium weights, 60‐90 seconds rest, 8‐13 reps
Cycle 3: Weeks 9‐12 – Strength Endurance Moderate weights, 60‐90 seconds rest, 8‐21 reps
ADONIS INDEX Waist to Height Ratio Chart – BUILD & BURN IF your Waist to Height Ratio is in this chart use the Adonis Index BUILD & BURN Program
Height (feet' Inches) 5'0 (60) 5'1(61) 5'2(62) 5'3(63) 5'4(64) 5'5(65) 5'6(66) 5'7(67) 5'8(68) 5'9(69) 5'10(70) 5'11(71) 6'0(72) 6'1(73) 6'2(74) 6'3(75) 6'4(76) 6'5(77) 6'6(78) 6'7(79) 6'8(80) 6'9(81) 6'10(82) 6'11(83) 7'0(84)
Adonis Index Program ‐ BUILD & BURN Waist to Height Ratios: 48‐51% Waist Measurement (Inches)
28.8 29.28 29.76 30.24 30.72 31.2 31.68 32.16 32.64 33.12 33.6 34.08 34.56 35.04 35.52 36 36.48 36.96 37.44 37.92 38.4 38.88 39.36 39.84 40.32
29.4 29.89 30.38 30.87 31.36 31.85 32.34 32.83 33.32 33.81 34.3 34.79 35.28 35.77 36.26 36.75 37.24 37.73 38.22 38.71 39.2 39.69 40.18 40.67 41.16
30 30.5 31 31.5 32 32.5 33 33.5 34 34.5 35 35.5 36 36.5 37 37.5 38 38.5 39 39.5 40 40.5 41 41.5 42
30.6 31.11 31.62 32.13 32.64 33.15 33.66 34.17 34.68 35.19 35.7 36.21 36.72 37.23 37.74 38.25 38.76 39.27 39.78 40.29 40.8 41.31 41.82 42.33 42.84
Warming up
A good warm up before any workout is important. Go through the following warm up before each workout using a light manageable weight for each of the exercises: (Note: Choose warm up weights that are approximately 30‐50% of your working weight.) Curl & press
1 set x 21 reps 30 seconds rest
Push Ups
1 set x 21 reps 30 seconds rest
1 set x 21 reps 30 seconds rest
Step Ups (bodyweight)
1 set x 13 reps 30 seconds rest
Pulldown & Pressdown
1 set x 21 reps 30 seconds rest
Bodyweight Squats
1 set x 21 reps 30 seconds rest
Bent Dumbbell Row
BUILD & BURN Week 1: Strength
BUILD & BURN Week 1: Day 1 Strength Exercise Standing Dumbbell Curls Incline Dumbbell Curls Barbell Curls AI Curl & Press Seated Shoulder Press Wide Grip Pulldowns
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
BUILD & BURN Week 1: Day 2 Strength Exercise Step Ups Reverse Lunge Dumbbell Squat AI Squat and Press High Pull Incline Dumbbell Press
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
3 5 5
5 8 13
120 90 60
BUILD & BURN Week 1: Day 3 Strength Exercise
Sets
Reps
Rest (Sec)
3 3 2
13 8 5
60 90 120
5 5 3
5 8 13
120 90 60
One Arm Push ups Offset Push ups Tricep Rope Pushdowns AI Pulldown & Pressdown Standing Dumbbell Press Upright Row BUILD & BURN Week 1: Day 4 Strength Exercise One leg calf Raise (dumbbell) Calf Press AI Low Pulley Row Wide Grip One Arm Dumbbell Row Curl & Press
Sets
Reps
Rest (Sec)
5 3
13 13
60 60
5 5 3
13 8 5
60 90 120
Can’t get enough? For weeks 2‐12 click here: http://www.adoniseffect.com/true‐accont