AI Exercises

ADONI ADONIS S INDEX INDEX WORKO WORKOUT UT EXERCI EXERCISE SE DESCRI DESCRIPTI PTIONS ONS

This is the complete list of all the exercises of the Adonis Index workout program with full photographs and descriptions. Follow the instructions for proper exercise form and execution.

1 Adonis Index Workout Exercises

Alternate Incline Dumbbell Press Lying on an Incline Bench holding two dumbbells palms facing away from you Start with your arms in the fully extended position Lower one dumbbell while keeping the other arm in the fully extended position then switch


Barbell Curls

Standing with feet shoulder width apart holding a barbell Maintain an upright posture throughout the movement Curl the bar up keeping your abs and back tight Do not swing or use body momentum to move the weight


Bent Dumbbell Row

Standing with feet shoulder width apart holding dumbbells Knees slightly bent throughout the movement Bend at the waist with your upper body at approximately a 45 degree angle Keep your back and spine straight at all times throughout the movement Row the dumbbell up to your lower ribs


Bent Lateral Raise Standing with feet shoulder width apart holding two dumbbells Bend at waist keeping your spine and back straight Raise the dumbbells laterally to your sides keeping your back straight


Bench Squat & Press Standing with feet slightly wider than shoulder width apart standing about 6 inches in front of a bench Holding dumbbells at your shoulders palms facing away from your body or facing each other Maintain an upright posture throughout the movement Never curl your back forward Start the movement by flexing your hips and butt back as if you were sitting back into a chair Sit down onto the bench Keep the pressure on the heels of your feet as you sit down into the squat From the bottom position drive your heels into the ground and stand up As you rise press the dumbbells overhead in one motion with the squat

6 ises

Bodyweight Squats Standing with feet slightly wider than shoulder width apart Maintain an upright posture throughout the exercise Start the movement with your butt and hips Push your butt and hips back as if you were going to sit back into a chair Begin bending at the knees, keeping most of your weight on your heels Do not rock forward onto your toes Keep your back and spine rigid and squat to the bottom position Drive your heels into the ground and stand up to the starting position


Bulgarian Squat

Standing approx 2 feet in front of a bench with feet shoulder width apart holding two dumbbells Put one foot on the bench with your toe as the contact point Maintain and upright posture throughout the movement Start the movement bending at your hips and knee lowering your butt back and down Keep your front knee above your ankle, do not bend the knee forward

8

Cable Cross Over High Finish

Use the high cables holding with arms extended step forward so you feel a stretch across your chest With arms slightly bent bring your hands together in a high position directly in front of your face Maintain an upright posture keeping your back straight and your chest out throughout the movement


Cable Crossover Low finish

Use the high cables holding with arms extended step forward so you feel a stretch across your chest With arms slightly bent bring your hands together in a low position at your waist Maintain an upright posture keeping your back straight and your chest out throughout the movement


Cable Crossover Mid finish

Use the high cables holding with arms extended step forward so you feel a stretch across your chest With arms slightly bent bring your hands together in a Mid position in front of your chest Maintain an upright posture keeping your back straight and your chest out throughout the movement


Cable Curls Standing feet shoulder width apart holding a low cable bar Maintain an upright posture with a straight back and curl bar to the top position


Cable Face Pulls Standing with feet shoulder width apart holding high cable rope Palms facing away from you Start with arms extended pull rope towards your face flaring your elbows out to the side


Curl & Press

Standing with feet shoulder width apart holding dumbbells at your sides Curl the dumbbells up in a hammer curl style then press the dumbbell overhead Maintain an upright posture throughout the movement


Calf Press

Use a leg press machine Position your feet where they are comfortable (shoulder width or closer) Supporting the weight on the balls of your feet lower the weight so your calves are stretched Press the weight back up flexing only at the ankle Your legs can be completely straight or slightly bent during the movement As you use heavier weight it is advisable to keep your legs slightly bent to take stress off of your knees


Dumbbell Squat Standing with feet slightly wider than shoulder width apart Holding two dumbbells resting them on your shoulders Maintain an upright posture throughout the exercise Begin the movement by flexing your hips and butt back as if you were sitting back into a chair Begin bending at your knees and sit back into the bottom position Keep your weight on the heels of your feet, there should be almost no pressure on your toes and very little on the balls of your feet Once you are in the bottom position drive your heels into the ground and stand up Keep your back and spine rigid throughout the movement Never curl your back forward during this exercise (you will need to lean forward slight from the hips, this is ok, as long as you keep your spine and back straight, there is a difference between leaning forward at the hips, and curling your spine)


Front Raise Alternate Dumbbell Standing with feet shoulder width apart Holding dumbbell at your side neutral grip Raise Dumbbell with a straight arm in front of your body Finish with dumbbell over head


Front Raise Two Hands Dumbbell Standing with feet shoulder width apart Holding dumbbell at your side neutral grip Raise Dumbbell with a straight arm in front of your body Finish with dumbbell over head


Front Raise Plate Standing feel shoulder width Apart Holding a plate in your hands in front of you Raise Plate with straight arms in front of you Finish above your head


Get Ups Seated on a bench feet on the ground shoulder width apart Pick one foot up off the ground and point it forward Drive your heel into the ground and stand up keep your back straight and look forward Use your arms for balance Complete one rep per leg and then alternate to the other leg


Hammer Curl Standing with feet shoulder width apart holding two dumbbells Maintain and upright posture throughout the movement Begin with arms in a relaxed position palms facing your body Curl the weights as if you were swinging a hammer Palms face each other throughout the movement (do not turn your palms up)


High Pull Standing with feet shoulder width apart in an upright posture Holding a bar with your palms facing your body Slight bend at the hips and knees into a quarter squat Start the movement with a slight body thrust pushing up with your legs and hips Pull the bar up to your shoulders Maintain a straight back throughout the movement


Incline Dumbbell Curl Lying on an incline bench with dumbbells in each hand Let your arms hang relaxed in the start position Curl one dumbbell at a time


Incline Dumbbell Flye Lying on an incline bench holding dumbbells in each hand Begin with arms in the vertical position palms facing each other Lower the waits to your sides with a slightly bent arm until you feel a good stretch


Incline Dumbbell Press On an incline bench holding two dumbbells palms neutral position Press your shoulder blades back into the bench Keep an arch in your back and your body rigid Press the dumbbells up until your arms are fully extended Bring dumbbells down touching the outer angle of your shoulders


Incline Triceps Extension (Dumbbell) Lying on an incline bench dumbbells in each hand Palms in a neutral position facing each other Start with arms extended vertically Bending the elbows lower dumbbells down to your shoulders Keep your elbows close to your body


Incline Triceps Extension (Barbell) Lying on an incline bench holding a barbell over head Palms facing away from your body Start with arms in the extended vertical position Bending only at the elbows lower barbell down just above your forehead


Inverted Row In a smith machine set the bar at approximately 34 feet high If you don’t have a smith machine set up a bar in a squat rack or power rack Lying on the ground under the bar line up the bar at approximately mid chest Hold the bar slightly wider than shoulder width with your legs slightly bent Pull yourself up and touch your chest to the bar on each rep (if possible) Keep your body rigid like a plank throughout the movement Note: the more you bend your knees the easier the movement becomes


Low Cable Cross Over With the Cables in a low position start with your arms extended Step forward from the machine so you feel a stretch across your chest With your arms slightly bent bring your hands together in front of your chest in an upper cut style motion


Low Pulley Row Close Grip Seated at a low pulley row with a close grip palms facing each other Sit upright with good posture and keep your back and spine straight Pull handle towards your navel keep your shoulders back and chest out Do not curl your back during this exercise


Low Pulley Row Wide Grip Seated at a low pulley row with a close grip palms facing each other Sit upright with good posture and keep your back and spine straight Pull handle towards your navel keep your shoulders back and chest out Do not curl your back during this exercise


One Arm Dumbbell Row Take a wide stance and support your upper body with one hand on a bench Maintain a straight back start with your arm in an extended position Row the dumbbell up towards your hip keeping your elbow close to your body (as if you were pulling a rip cord to start a lawnmower)


One Arm Dumbbell Row Lateral Take a wide stance and support your upper body with one hand on a bench Maintain a straight back start with your arm in an extended position Flare your elbow to the side so it is approximately at a 90 degree angle to your body Row the dumbbell up towards your shoulder


One Arm Pull Up In a smith machine set the bar at approximately 5 feet If you don’t have a smith machine set up a bar in a squat rack or power rack Stand with your feet wider than shoulder with apart (a wide stance helps) With one hand behind your back hold the bar with the other hand Pull yourself up similar to an inverted row bringing your chest as close to the bar as possible Keep your body stiff like a plank throughout the movement


One Hand Push Up Use a smith machine and adjust the bar to a level approximately 34 feet high If you don’t have a smith machine find a sturdy support that is between 34 feet high The lower you start the movement the harder it becomes Feet shoulder width apart (you can take a wider stance for more support if necessary) With one hand behind your back and one hand on your support lower yourself similar to a standard push up Keep your body as straight as possible throughout the movement


One Hand Push Up (close) Use a smith machine and adjust the bar to a level approximately 34 feet high If you don’t have a smith machine find a sturdy support that is between 34 feet high The lower you start the movement the harder it becomes Feet shoulder width apart (you can take a wider stance for more support if necessary) With one hand behind your back and one hand on your support lower yourself similar to a close hand push up keeping your elbow close to your body Keep your body as straight as possible throughout the movement


One Arm Lateral Raise Standing with a dumbbell in one hand Hold on to a rack or anything sturdy to support your body lean slightly towards the angle of hand with the dumbbell With a straight arm raise the dumbbell out to your side


One leg Calf Raise (dumbbell) Standing on a step on the ball of one foot Holding a dumbbell on the same side of your body as the leg you are working (if you’re working your left calf hold the dumbbell in your left hand) use your opposite hand to support you holding onto something stable Start with your calf in the fully stretched position Press down on the ball of your foot raising your heel Maintain an upright posture throughout the movement


One Leg Deadlift Standing with feet shoulder width apart holding two dumbbells With your knees slightly bent pick one foot up approximately an inch off the floor with your toe pointing down Begin the movement bending at the hips and knee Drop your hips as if you were going to sit down on a chair Bending forward with your back at approximately a 45 degree angle Always keep your back and spine straight throughout the movement Alternate legs complete one rep with your right leg then reset both feet and alternate to the left leg


Power Shrug Standing with feet shoulder width apart holding two dumbbells at your side Bend at the knees and hips into a quarter squat position Drive your heels into the floor and push back up into the start position explosively Shrug your shoulders while you come back to the top position to complete the movement You should be moving upwards with enough explosiveness and power to finish on your toes


Prisoner Squat Bend at the knees and hips into a quarter squat position Standing with feet approximately shoulder width apart hands behind your head Start the movement with your hips sitting back as if you were sitting into a chair Keep your back and spine straight and your chest out Squat down into a full squat position Drive your heels into the ground and push back up into the starting position Always keep your back straight and look forward


Pulldown & Pressdown This is a 2 part movement part 1 Use a straight pulldown bar at a pulldown cable station Hold the bar at approximately shoulder width apart Bend your arms slightly and pull your arms down to your sides Bend your elbows as you bring them towards your waist part2 From this position keep your elbows tight to your sides and press the bar down Press the bar down extending your arms using your triceps Maintain and upright posture throughout the movement


Pullovers Lying across a flat bench holding one dumbbell vertical in front of you Start with arms extended vertical Extend your arms until they are extended overhead


Push Ups Lying on the ground hands and feet as contact points Hands wider than shoulder width apart Keep your body rigid like a plank throughout the movement Lower your yourself to the ground until your chest touches the ground


Push Up (Close Hands) Lying on the ground with feet and hands as contacts Position your hand directly under your shoulders Keep your body rigid like a plank throughout the movement Lower yourself down until your chest touches the ground Keep your elbows close to your body throughout the movement


Push up (Decline) In a standard push up position with your feet up on a bench or step Hands slightly wider than shoulder width apart Keep your body rigid like a plank throughout the movement Lower yourself to the ground until your nose is approximately an inch off the ground


Push up Decline (Close Hands) In a standard push up position with your feet up on a bench or step Hands directly under your shoulders Keep your body rigid like a plank throughout the movement Lower yourself to the ground until your chest is touching your hands


Push Up Decline (Spiderman) Starting in a standard push up position with your feet on a bench Hands slightly wider than shoulder width position Keep your back straight throughout the movement Lower yourself until your nose is approximately 1 inch from the ground As you lower yourself touch your right knee to your right elbow Alternate legs touching your left leg to your left elbow In the finish position you end up looking like spiderman climbing a wall


Push Up (Offset) Lying on the ground with feet and hands as contacts Place your right hand slightly ahead of your right shoulder Place your left hand close to your left hip Keep your body rigid like a plank throughout the movement Lower yourself to the ground until your chest touches the ground Alternate hands on each push complete one rep with your right hand forward then switch to your left hand forward until all required repetitions are complete


Push Up & Row In a standard push up position hands holding two dumbbells Move your feet wider than shoulder with apart (as you will need more stability) Keeping your body rigid like a plank throughout the movement Hands slightly wider than shoulder width apart Lower yourself towards the ground until your chest is level with your hands Push yourself up to the starting position Row one of the dumbbells up supporting your body on the other hand Row the opposite dumbbell on the next rep, alternating each rep


Push Up (Spiderman) Starting in a standard push up position Hands slightly wider than shoulder width position Keep your back straight throughout the movement Lower yourself until your chest touches the ground As you lower yourself touch your right knee to your right elbow Alternate legs touching your left leg to your left elbow In the finish position you end up looking like spiderman climbing a wall


Reverse Curls Standing with your feet shoulder width apart and holding two dumbbells at your side Starting with palms facing your body Curl the weight up with your palms facing the floor all the way up Maintain an upright posture throughout the movement


Reverse Grip Pulldown At a cable pulldown station hold the bar palms facing you hands shoulder width apart Maintain an upright posture throughout the exercise Pull the bar down towards your upper chest/collar bone finishing just below your chin Keep your chest out throughout the movement


Reverse Lunge Standing with your feet shoulder width apart and holding two dumbbells Start with your body in an upright posture Step back with your right foot and sit back touching your right knee down to the ground Drop your hips and butt down during the movement Keep your front knee directly above your ankle Do not flex your knee forward, instead sit your butt back


Seated Calf Raise Use a seated calf machine (if you don’t have a seated calf machine sit at a bench with your feet on the legs of the bench hold dumbbell on your thighs) Start with your calves in the fully stretched position Maintain an upright posture throughout the movement Press down on the balls of your feet raising your heels


Seated Dumbbell Curls Seated on a bench holding two dumbbells Curl one dumbbell palm facing up Alternate dumbbell curls


Seated Dumbbell Lateral Raises Seated with dumbbells on each hand Arms relaxed at your sides raise the dumbbells laterally to your sides Keep your arms as straight as possible


Seated Shoulder Press Seated on a bench holding dumbbells at your shoulders palms facing away from you Press dumbbells overhead until arms are extended Maintain an upright posture with a straight back and spine


Shrugs Standing with arms relaxed at your side holding two dumbbells Shrug your shoulders up as high as possible Maintain an upright straight posture and keep your eyes and head looking forward


Squat & Press Standing with feet slightly wider than shoulder width apart Holding dumbbells at your shoulders palms facing away from your body or facing each other Maintain an upright posture throughout the movement Never curl your back forward Start the movement by flexing your hips and butt back as if you were sitting back into a chair Keep the pressure on the heels of your feet as you sit down into the squat From the bottom position drive your heels into the ground and stand up As you rise press the dumbbells overhead in one motion with the squat

60 ses

Stability Ball Roll Outs Kneeling on a mat start with your hands on a stability ball and your body in an upright posture Roll the ball away from your body by extending your arms until you are in a “superman” like position Keep your body rigid like a plank throughout the movement Pull the ball back towards you and return to the starting position


Stability Ball Curl Ups Start in a push up position with your feet on a stability ball Tuck your knees into your chest rolling the ball towards you Extend your legs back to the start position Focus on using your abs to initiate the movement Keep your abs and back tight throughout the movement


Standing Alternate Dumbbell Press Standing feet shoulder width apart holding dumbbells at your shoulders palms facing away Press both dumbbells to the top extended overhead position – this is your starting position Lower one dumbbell to your shoulder while keeping the other in the extended position Press the dumbbell back to the extended starting position and alternate to the other dumbbell keep your back straight and keep your head forward


Standing Dumbbell Press Standing with your feet shoulder width apart Holding two dumbbells at your shoulders palms facing each other Press the dumbbell over head turning your palms away from you Maintain an upright posture throughout the movement


Standing Dumbbell Curl Standing with your feet shoulder width apart holding two dumbbells arms at your sides Curl one dumbbell up at a time then alternate arms Maintain an upright posture throughout the movement


Standing Calf Raise Standing with your feet approximately shoulder width apart on the balls of your feet Start with your calves in the fully stretched position Press the balls of your feet down into the step raising your heels Maintain an upright posture throughout the movement Use your hands for support


Standing Lateral Raise Standing with feet shoulder width apart holding dumbbells Start with arms relaxed at your sides Maintain an upright posture throughout the exercise Raise dumbbells to your sides keeping arms as straight as possible Turn your hands so your palms face more towards the ground as your raise your arms Bring the dumbbells down in front of your body with each rep


Step Up Using a bench or step Standing with feet shoulder width apart step up onto the bench with one foot Drive your heel into the bench stepping up Keep your back and spine straight throughout the movement maintaining good posture Step back down onto the ground and switch feet Step up with your other foot Continue alternating feet until all required repetitions are complete


Tate Press Lying on an incline bench with dumbbells in each hand Palms facing away from you Start with arms in a vertical extended position elbows flared to your sides Lower dumbbells to your chest keeping them together Keep elbows flared out to your sides throughout the movement Keep the dumbbells together and touching throughout the movement


Stiff Leg Deadlift Standing with feet shoulder width apart holding two dumbbells Start with arms in a relaxed position at your sides With your knees slightly bent throughout the movement start by bending at the waist Bend forward until your upper body is between 4590 degree angle Always keep your back and spine straight throughout the movement Never curl your back


Tricep Pushdown Standing at a cable machine holding a straight bar or vbar, palms facing down Maintain an upright posture throughout the exercise Start with your elbows bent at approximately a 90 degree angle Press the bar down until your arms are fully extended

Tricep Rope Pushdown Variation


Triple Curl Standing with feet shoulder width apart dumbbells in each hand Complete the 3 following curls back to back to back 1st curl palm facing up 2nd –Hammer curl palms facing each other 3rd – Reverse Curl Palms facing down


Triple Raise This is a 3 part movement: Front RaiseLateral RaiseBent Lateral Raise Standing with feet shoulder width apart holding two dumbbells Complete one rep of each of the following exercises back to back to back 1) Dumbbell Front Raise, 2) Lateral Raise 3) Bent Lateral Raise Each lift counts as 1 rep for example: if you are doing 21 reps of triple raises you will complete 7 front raises, 7 lateral raises and 7 bent lateral raises in sets of 3 Example: Rep#1 front raise, rep#2 lateral raise, rep#3 bent lateral raise, rep# 4 front raise, rep#5 lateral raise, rep#6 bent lateral raise…etc…


Upright Row Standing with feel shoulder width apart holding two dumbbells Start with arms in front of your body and your palms facing you Pull the dumbbells up with your palms facing in keeping the dumbbell close to your body Maintain an upright posture during the entire movement


Wide Grip Pulldowns Using a cable pulldown machine hold bar slightly wider than shoulder width Palms facing away from your body Maintain an upright posture during the exercise Pull the bar down to your upper chest/collar bone Keep your chest out during the movement



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