ADONIS INDEX WORKOUT – BUILD Waist to Height Ratio ≤47% Hypertrophy, Strength, Power Cycle 1: Weeks 1‐4 –
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ADONIS INDEX WORKOUT – BUILD Waist to Height Ratio ≤47% Hypertrophy, Strength, Power
Cycle 1: Weeks 1‐4 – Hypertrophy Medium weights, 60‐90 seconds rest, 8‐13 reps Cycle 2: Weeks 5‐8 – Strength
Heavy Weights, 60‐120 seconds rest, 5‐13 reps
Cycle 3: Weeks 9‐12 – Power
Heavy weights, 120 seconds rest, 5‐8 reps
ADONIS INDEX Waist to Height Ratio Chart BUILD If your waist to height Ratio is in this Chart use the Adonis Index BUILD 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 Workout – BUILD Waist to Height Ratio: ≤47% Waist Measurement (Inches) 27 27.6 28.2 27.45 28.06 28.67 27.9 28.52 29.14 28.35 28.98 29.61 28.8 29.44 30.08 29.25 29.9 30.55 29.7 30.36 31.02 30.15 30.82 31.49 30.6 31.28 31.96 31.05 31.74 32.43 31.5 32.2 32.9 31.95 32.66 33.37 32.4 33.12 33.84 32.85 33.58 34.31 33.3 34.04 34.78 33.75 34.5 35.25 34.2 34.96 35.72 34.65 35.42 36.19 35.1 35.88 36.66 35.55 36.34 37.13 36 36.8 37.6 36.45 37.26 38.07 36.9 37.72 38.54 37 38.18 39.01 35 38.64 39.48
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 Week 1: Hypertrophy
BUILD Week 1: Day 1 Hypertrophy Exercise Cable Curls Standing Dumbbell Curls Incline Dumbbell Curls Barbell Curls AI Curl & Press Seated Shoulder Press Wide Grip Pulldowns Standing Lateral Raise
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 1: Day 2 Hypertrophy Exercise Step Ups Reverse Lunge Dumbbell Squat Stiff Leg Deadlift AI Squat and Press Incline Dumbbell Press High Pull Shrugs
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 1: Day 3 Hypertrophy Exercise Tricep Rope Pushdowns Close Hands Push ups Incline Tricep extension (barbell) Tate Press AI Pulldown & Pressdown Standing Dumbbell Press Upright Row Bent Dumbbell Row
Sets
Reps
Rest (Sec)
2 2 2 2
13 13 8 8
60 60 90 90
3 5 3 2
8 8 13 13
90 90 60 60
BUILD Week 1: Day 4 Hypertrophy Exercise
Seated Calf Raise Calf Press One leg Calf Raise (dumbbell) AI Rope Face Pulls Low Pulley Row Wide Grip Curl & Press Seated Lateral Raises
Sets
Reps
Rest (Sec)
3 3 2
13 13 8
60 60 90
3 5 2 3
13 8 8 13
90 90 60 60
Can’t get enough? For weeks 2‐12 click here: http://www.adoniseffect.com/true‐accont