Adonis Abs Program

ADONIS EFFECT ABS PROGAM

Adonis Effect: ABS Abdominal Training

Copyright 2008 Strength Works Inc.

Adonis Effect ABS Program

As an addition to the Adonis Index Workout program we have included this special series of abdominal specific exercises that can be added to your routine. Each exercise is shown in the accompanying videos. Complete each exercise in the form as described in the videos. Where 2 sets are indicated for an exercise, take 60 seconds rest between the sets of the same exercise. There are 2 Ab workouts per week x 2 weeks. Cycle through all 4 workouts ever 2 weeks. ABS

ABS

WEEK 1: DAY 1

WEEK 1: DAY 2

EXERCISE

Sets

ROPE CRUNCH Rest 60 Seconds WEIGHTED BENCH CRUNCH Rest 60 Seconds PULLOVERS Rest 60 Seconds ADONIS CRUNCH Rest 60 Seconds STABILITY BALL ROLL OUT

reps

1

21

2

13

2

8

2

13

1

21

EXERCISE

Sets

reps

1

21

2

13

2

8

1

13

1

21

ADONIS CRUNCH Rest 60 Seconds ROPE CRUNCH Rest 60 Seconds WEIGHTED BENCH CRUNCH Rest 60 Seconds PULLOVERS Rest 60 Seconds STABILITY BALL CURL UP

ABS

ABS

WEEK 2: DAY 3

WEEK 2: DAY 2

EXERCISE

Sets

PULLOVERS Rest 60 Seconds ADONIS CRUNCH Rest 60 Seconds ROPE CRUNCH Rest 60 Seconds WEIGHTED BENCH CRUNCH Rest 60 Seconds STABILITY BALL ROLL OUT

reps

1

21

2

13

2

8

2

13

1

21

Copyright 2008 Strength Works Inc.

EXERCISE

Sets

WEIGHTED BENCH CRUNCH Rest 60 Seconds PULLOVERS Rest 60 Seconds ADONIS CRUNCH Rest 60 Seconds ROPE CRUNCH Rest 60 Seconds STABILITY BALL CURL UP

reps

1

21

2

13

2

8

2

13

1

21