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
Intervals Interval training helps boost your calorie burning, and is more effective than regular slow paced ‘cardio’ training. Interval training is simply doing periods of high intensity exercise mixed with periods of low intensity exercise; For example walking/running. If you are using a machine in a gym use the speed setting to increase intensity and lower intensity. Shorter intervals are meant to be done at higher intensity than longer intervals. 1 minute interval – highest intensity 2 minute interval – moderate‐high intensity 3 minute interval – moderate intensity Interval Example: Walk/Run treadmill interval: 5 min warm up – Treadmill speed 3.2 (walking speed) 1 min interval – Treadmill speed 7.5 (running speed) 1 min rest – Treadmill speed 3.5 (brisk walk) 2 min interval – Treadmill speed 7.0 (moderate run speed) 2 min rest – Treadmill speed 3.5 (brisk walk) 3 min interval – Treadmill speed 6.5 (jogging speed) Complete 2 interval workouts per week. Each interval workout takes 27 minutes Do your interval workouts on any day you wish. Combine them with 2 of your regular Adonis Index workouts, or do them on your ‘off’ days that you are not doing your Adonis Index workouts. Complete one of each Interval workout Day 1 and Day 2 each week. Interval Exercise Choices: Bike (outside) Stationary bike Treadmill Walk/jog/run (outside)
INTERVALS DAY 1 5 Intervals Warm up Intrerval 1 Rest interval 2 rest Interval 3 Rest Intrerval 4 Rest Interval 5 Cool Down Total
Mins 5 1 1 2 2 3 3 2 2 1 5 27
INTERVALS DAY 2 8 Intervals Warm up Interval 1 Rest interval 2 Rest interval 3 rest intreval 4 Rest intreval 5 Rest interval 6 Rest interval 7 rest Interval 8 Cool Down Total
Incline Tricep Extensions (dumbbell) Rope Pushdowns Tate Press One Hand Push ups AI Pulldown & Pressdown High Pull Wide Grip Pulldown Front Raise Plate
Rest (Sec)
BUILD Week 2: Day 2 Lean Muscle Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Step Ups AI Squat & Press Alternate Incline Dumbbell Press Low Pulley Row Wide Grip Bent 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 2: Day 3 Lean Muscle Exercise
Sets
Reps
Rest (Sec)
3 3 2
13 13 8
60 60 90
3 5 3 2
8 8 13 13
90 90 60 60
Calf Press Standing Calf Raises One leg Calf Raise (dumbbell) AI Pulldown & Pressdown High Pull Seated lateral Raises Shrugs BUILD Week 2: Day 4 Lean Muscle Exercise Hammer Curl Standing Dumbbell Curl Seated Dumbbell Curl Barbell Curl AI Bent Dumbbell Row Standing Dumbbell Press Incline Dumbbell Press Standing Lateral Raise
BUILD Week 7: Day 2 Growth Exercise Dumbbell Squat Reverse Lunge Step Up AI Squat and Press Incline Dumbbell Press High Pull
Sets
Reps
Rest (Sec)
3 2 3
13 8 5
60 90 120
5 5 3
5 8 13
120 90 60
BUILD Week 7: Day 3 Growth Exercise
Sets
Reps
Rest (Sec)
3 2 3
13 8 5
60 90 120
5 5 3
5 8 13
120 90 60
Offset Push ups One Arm Push ups Tricep Bar Pushdowns AI Pulldown & Pressdown Dumbbell Upright Row Standing Dumbbell Press BUILD Week 7: Day 4 Growth Exercise Calf Press One leg calf Raise (dumbbell) AI Low Pulley Row Wide Grip Curl & Press One Arm Dumbbell Row