Abs and Arms Assault 4 Week Program

Copyright Strengthworks International Publishing Inc 2013

Adonis Golden Ratio System

Abs & Arms Assault

4 Weeks 2 Workouts Per Week

By: John Barban


ARMS The arms component of this routine is based on two concepts, antagonistic supersets and oscillating intensity for Arms. Antagonistic Super Sets: Antagonistic super sets are sets that include two exercises done back to back that work muscles that move a specific joint in the opposite direction. For arms this would mean doing a set of biceps immediately followed by a set of triceps. The biceps flex the arm at the elbow joint, and the triceps extend the arm at the elbow joint. Therefore they are considered ‘antagonistic’ muscle groups with respect to the elbow joint. (another example of antagonistic muscle groups would be quads and hamstrings with respect to the knee joint. Quads extend the leg at the knee joint, hamstrings flex the leg at the knee joint) Oscillating Intensity: Oscillating intensity simply means heavy vs light weights. Each day of this program has a heavy and a light component and each muscle group is doing the opposite intensity of the other. For example, on day 1 if you are going heavy on biceps you will be going lighter on triceps. Therefore on day 2 you will be going heavy on triceps and lighter on biceps. This pattern continues throughout the 4-week program. ABS The abdominal component of this program increases in intensity and is designed to hit all areas of the core region including the main abdominal muscles from top to bottom, as well as the oblique muscles along the side of the core area. The following 4-week program is meant to be used in ADDITION to the main Adonis Golden Raito Training Program you are currently doing. The total volume is controlled so as to not build too bulky of a waist area. I suggest adding one of these workouts on an ‘off’ day when you’re not doing other Adonis Golden ratio workouts. You can add the second of these workouts to the end of one of your other Adonis Golden Ratio workouts that focus’s mostly on leg work.


Week 1 Day 1

Arms Super Set #

Exercises

Sets

Reps

Rest (mins)

1

Standing Dumbbell Curls

4

13

2

V-bar Pushdowns 2

8

Cable Curls

3

Tate Press

21

2

5

Abs Exercise

Sets

Reps

Rest (sec)

Bodyweight Sit Ups

3

21

60

Bent Leg Raises

3

13

60

Stability Ball Roll-Outs

3

13

60


Week 1 Day 2

Arms Super Set #

Exercises

Sets

Reps

Rest (mins)

1

Lying Tricep Extensions (barbell)

4

13

2

Incline Dumbbell Curls 2

8

Tricep Rope Pushdowns

3

Hammer Curls

21

2

5

Abs Exercise

Sets

Reps

Rest (sec)

Knee ups

3

13

60

Lying Leg Raises

3

13

60

Stability Ball Curl Ups

3

13

60


Week 2 Day 1 Arms Super Set #

Exercises

Sets

Reps

Rest (mins)

1

Incline Dumbbell Curls

3

21

2

Incline Tate Press 2

Barbell Curls

13 4

Tricep Extensions (dumbbell)

13

2

5

Abs Exercise

Sets

Reps

Rest (sec)

Bodyweight Sit Ups

3

21

60

Bent Leg Raises

3

13

60

Lying Leg Raises

4

13

60



Exercises

Sets

Reps

Rest (mins)

1

V-bar Pushdowns

3

13

2

Cable Curls 2

8

One Arm Push ups

4

8

Seated Alternate Dumbbell Curls

2

5

Abs Exercise

Sets

Reps

Rest (sec)

Knee ups

4

21

60

Lying Leg Raises

4

21

60


3

21

60



Exercises

Sets

Reps

Rest (mins)

1

Standing Alternate Dumbbell Curls

4

8

2

Tricep Rope Pushdowns 2

13

Hammer Curls

4

8

Tate Press

2

13

Abs Exercise

Sets

Reps

Rest (sec)

Weighted Knee Raises

4

8

60

Hanging Swinging Knee Raise to the Side

3

5

60

Planks

1

Hold to Failure

60



Exercises

Sets

Reps

Rest (mins)

1

Lying Tricep Extension (Barbell)

4

8

2

Incline Dumbbell Press 2

V-bar Pushdowns

13 4

8

Cable Curls

2

13

Abs Exercise

Sets

Reps

Rest (sec)

Bent Leg Raises

4

8

60

Hanging Knee Ups

2

Perform to Failure

60

Planks

2

Hold to Failure

60



Exercises

Sets

Reps

Rest (mins)

1

Hammer Curls

5

5

2

Incline Tate Press 2

8

Barbell Curls

5

Lying Tricep Extension (dumbbell)

5

2

8

Abs Exercise

Sets

Reps

Rest (sec)

Hanging Leg Raises

4

10

60

Bodyweight Sit Ups

4

21

60

Feet-to-the-Bar Leg Raises

4

6

60

Planks

2

Hold to Failure

60



Exercises

Sets

Reps

Rest (mins)

1

Lying Tricep Extension (Barbell)

5

5

2

Incline Dumbbell Curls 2

8

Tate Press

5

5

Standing Alternate Dumbbell Curls

2

8

Abs Exercise

Sets

Reps

Rest (sec)

Hanging Leg Raises

4

13

60

Hanging Swinging Knee Raise to the Side

4

21

60


4

21

60

Planks

2

Hold to Failure

60


Abs and Arms Assault 4 Week Program

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