Adonis Burn Workout 2.0

ADONIS INDEX WORKOUT – BURN Waist to Height Ratio ≥52% Hypertrophy, Strength Endurance, Conditioning & Endurance

Cycle 1 – Weeks 1‐4 ‐ Hypertrophy Medium weights, 60‐90 seconds rest, 8‐13 reps Cycle 2 – Weeks 5‐8 ‐ Strength Endurance Moderate weights, 60‐90 seconds rest, 8‐21 reps

Cycle 3 – Weeks 9‐12 – Conditioning & Endurance Light weights, 30‐60 seconds rest, 13‐21 reps

ADONIS INDEX Waist to Height Chart – BURN IF your waist to height ratio is in this chart use the Adonis Index BURN 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)

32.4 32.94 33.48 34.02 34.56 35.1 35.64 36.18 36.72 37.26 37.8 38.34 38.88 39.42 39.96 40.5 41.04 41.58 42.12 42.66 43.2 43.74 44.28 44.82 45.36

Adonis Index Program – BURN Waist to Height Ratio ≥52% Waist Measurement (Inches) 33 33.6 34.2 33.55 34.16 34.77 34.1 34.72 35.34 34.65 35.28 35.91 35.2 35.84 36.48 35.75 36.4 37.05 36.3 36.96 37.62 36.85 37.52 38.19 37.4 38.08 38.76 37.95 38.64 39.33 38.5 39.2 39.9 39.05 39.76 40.47 39.6 40.32 41.04 40.15 40.88 41.61 40.7 41.44 42.18 41.25 42 42.75 41.8 42.56 43.32 42.35 43.12 43.89 42 43.68 44.46 43.45 44.24 45.03 44 44.8 45.6 44.55 45.36 46.17 45.1 45.92 46.74 45.65 46.48 47.31 46.2 47.04 47.88

34.8 35.38 35.96 36.54 37.12 37.7 38.28 38.86 39.44 40.02 40.6 41.18 41.76 42.34 42.92 43.5 44.08 44.66 45.24 45.82 46.4 46.98 47.56 48.14 48.72

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



Step Ups (bodyweight)


Pulldown & Pressdown


Bodyweight Squats


Bent Dumbbell Row

BURN Week 1: Hypertrophy

BURN Week 1: Day 1 Hypertrophy Exercise Rope Curls Dumbbell Curls Incline Dumbbell Curls Barbell Curls AI Curl & Press Seated Dumbbell 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

BURN Week 1: Day 2 Hypertrophy Exercise Legs 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

BURN Week 1: Day 3 Hypertrophy Exercise

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

Tricep Rope Pushdowns Close Hands Push ups Tricep extension (barbell) Tate Press AI Pulldown & Pressdown Standing Dumbbell Press Dumbbell Upright Row Bent Dumbbell Row BURN 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


BURN Week 2: Day 1 Hypertrophy Exercise Tricep Extensions (dumbbell) Rope Pushdowns Tate Press One Hand Push ups AI Pulldown & Pressdown High Pull Wide Grip Pulldown Front Raise Plate

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

BURN Week 2: Day 2 Hypertrophy Exercise Legs Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Step Ups AI Squat & Press Alternate Incline Dumbbell Press Low Pulley Wide Grip Row 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


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 BURN Week 2: Day 4 Hypertrophy Exercise Hammer Curl Standing Dumbbell Curl Seated Dumbbell Curl Barbell Curl AI Bent Dumbbell Row Standing Dumbbell Press Incline Dumbbell Press 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


BURN Week 3: Day 1 Hypertrophy Exercise Reverse Curls Incline Dumbbell Curls Standing Dumbbell Curls Rope Curls AI Pullovers Seated Dumbbell Press Wide Grip Pulldowns Dumbbell Front 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


Sets

Dumbbell Squat Reverse Lunge Step Up Get ups AI Squat and Press Incline Dumbbell Press High Pull Seated Lateral raise

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


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

Offset Push ups Tate Press One Hand Pushups Tricep Extension (dumbbell) AI Pulldown & Pressdown One Arm Dumbbell Row Wide Dumbbell Upright Row Reverse Grip Pulldown BURN Week 3: Day 4 Hypertrophy Exercise

Legs Sets One leg calf Raise (dumbbell) 3 Calf Press 3 Seated Calf Raise 2 AI Pullovers Alternate Incline Press Cable Cross Over (high) Incline Fyles

3 5 3 2

Reps

Rest (Sec)

13 13 8

60 60 90

8 8 13 13

90 90 60 60


BURN Week 4: Day 1 Hypertrophy Exercise Tate Press Rope Pushdowns Tricep Extensions (dumbbell) Spiderman Push ups AI High Pull Close Grip Pulldown Pulldown & Pressdown 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

BURN Week 4: Day 2 Hypertrophy Exercise Legs Reverse Lunge Dumbbell Squat Stiff Leg Deadlift One Leg Deadlift AI Squat & Press Alternate Incline Dumbbell Press Cable Cross Over High Front Raise (Plate)

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


Sets

Reps

Rest (Sec)

2 3 3

13 13 8

60 60 90

3 5 3 2

8 8 13 13

90 90 60 60

Calf Press Seated Calf Raises One Leg Calf Raise (Dumbbell) AI Pulldown & Pressdown High Pull Standing Lateral Raise Curl & Press BURN Week 4: Day 4 Hypertrophy Exercise One Arm Dumbbell Row Standing Dumbbell Curl Barbell Curl Seated Dumbbell Curl AI Bent Dumbbell Row Low Pulley Row Wide Grip Incline Flye Incline Dumbbell Press

Sets

Reps

Rest (Sec)

2 2 2 2

13 13 8 8

60 60 90 90

2 5 3 3

13 8 13 8

90 90 60 60

BURN Week 5: Strength Endurance

BURN Week 5: Day 1 Strength Endurance Exercise Rope Curls Dumbbell Curls Incline Dumbbell Curls Barbell Curls AI Dumbbell Upright Row Seated Dumbbell Press Incline Flye Pullovers Stability Ball Roll outs

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 5: Day 2 Strength Endurance Exercise Step Ups Dumbbell Squat Reverse Lunge Stiff Leg Deadlift AI Squat and Press Incline Dumbbell Press Cable Cross Over Mid Seated Lateral Raise Shrugs

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 5: Day 3 Strength Endurance Exercise Tricep Rope Pushdowns Close Hands Push ups Tricep extension (barbell) Tate Press AI Pulldown & Pressdown Standing Dumbbell Press Dumbbell Upright Row Bent Dumbbell Row Stability Ball Roll outs

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 5: Day 4 Strength Endurance Exercise

Seated Calf Raise Calf Press One leg Calf Raise (dumbbell) AI Low Pulley Row Wide Grip Curl & Press Rope Face Pulls Seated Lateral Raises Stability Ball Curl ups

Sets

Reps

Rest (Sec)

3 3 2

21 21 13

60 60 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 6: Strength Endurance BURN Week 6: Day 1 Strength Endurance Exercise Tricep Extensions (dumbbell) Rope Pushdowns Tate Press One Hand Push ups AI Pulldown & Pressdown High Pull Wide Grip Pulldown Bent Dumbbell Row Front Raise Plate

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60


Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Step Ups AI Squat & Press Alternate Incline Dumbbell Press Low Pulley Row Wide Grip Low Cable Cross Over Bent Lateral Raise

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60


Sets

Reps

Rest (Sec)

3 3 2

21 21 13

60 60 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

Calf Press Standing Calf Raises One leg Calf Raise (dumbbell) AI Pulldown & Pressdown High Pull Low Pulley Row Close Grip Triple Raise Shrugs BURN Week 6: Day 4 Strength Endurance Exercise Hammer Curl Standing Dumbbell Curl Seated Dumbbell Curl Barbell Curl AI Pullovers Standing Dumbbell Press Incline Dumbbell Press Bent Lateral Raises Standing Lateral Raise

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 7: Strength Endurance BURN Week 7: Day 1 Strength Endurance Exercise Reverse Curls Incline Dumbbell Curls Standing Dumbbell Curls Rope Curls AI Pullovers Seated Dumbbell Press Wide Grip Pulldowns Bent Dumbbell Row Dumbbell Front Raise

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 7: Day 2 Strength Endurance Exercise Dumbbell Squat Reverse Lunge Step Up Get ups AI Squat and Press Incline Dumbbell Press High Pull Curl & Press Seated Lateral raise

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 60 60 60


Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

Offset Push ups Tate Press One Hand Pushups Tricep Extension (dumbbell) AI Pulldown & Pressdown One Arm Dumbbell Row Wide Dumbbell Upright Row Reverse Grip Pulldown Standing Lateral Raise BURN Week 7: Day 4 Strength Endurance Exercise One leg calf Raise (dumbbell) Calf Press Seated Calf Raise AI Pullovers Alternate Incline Press Cable Cross Over (high) Front Raise (Plate) Incline Fyles

Sets

Reps

Rest (Sec)

3 3 2

21 21 13

60 60 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 8: Strength Endurance

BURN Week 8: Day 1 Strength Endurance Exercise Tate Press Rope Pushdowns Tricep Extensions (dumbbell) Spiderman Push ups AI High Pull Close Grip Pulldown Pulldown & Pressdown Bent Dumbbell Row Triple Raises

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 2 2 3

13 13 21 21 21

90 90 60 60 60

BURN Week 8: Day 2 Strength Endurance Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift One Leg Deadlift AI Squat & Press Alternate Incline Dumbbell Press Incline Dumbbell Press Cable Cross Over High Front Raise (Plate)

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 2 3 2

13 13 13 21 21

90 90 90 60 60


Sets

Reps

Rest (Sec)

2 3 3

21 21 13

60 60 90

3 3 3 2 2

13 13 13 13 21 21

90 90 90 60 60

Calf Press Seated Calf Raises One Leg Calf Raise (Dumbbell) AI Pulldown & Pressdown High Pull Seated Dumbbell Press Stability Ball Curl Up Stability Ball Roll Out BURN Week 8: Day 4 Strength Endurance Exercise Seated Dumbbell Curl Standing Dumbbell Curl Barbell Curl One Arm Dumbbell Row AI Bent Dumbbell Row Low Pulley Row Wide Grip Seated Dumbbell Laterals Incline Flye Stability Ball Curl Up

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 9: Conditioning & Endurance

BURN Week 9: Day 1 Conditioning & Endurance Exercise Cable Curls Dumbbell Curls Tricep Rope Pushdowns Tricep Extension (Dumbbell) AI Dumbbell Upright Row Seated Dumbbell Press Incline Flye Shrugs Stability Ball Roll outs

Sets

Reps

Rest (Sec)

2 2 2 2

21 13 21 13

60 60 60 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 9: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Push Ups 21 Bodyweight Squats 21 Curl and Press 13 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

Reps

Close Hands Push Ups Prisoner Squat Bent Dumbbell Row 3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

21 21 13

Reps

Reverse Lunge Wide Grip Pulldowns Stability Ball Curl Ups 3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

13 13 21

Reps

Incline Dumbbell Press Standing Calf Raises Stability Ball Roll Outs 3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Dips Seated Calf Raises Dumbbell Squat & Press

13 21 21

Reps 21 21 13

BURN Week 9: Day 3 Conditioning & Endurance Exercise Step Ups Dumbbell Squat Reverse Lunge Stiff Leg Deadlift AI Squat & Press Incline Dumbbell Press Wide Grip Pulldown Bent Dumbbell Row Standing Lateral Raises

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 9: Day 4 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Bodyweight Squats 21 Offset Push ups 8 Stability Ball Roll Outs 13 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Push Up & Row Reverse Lunge Standing Dumbbell Press

Reps 8 21 13

3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Standing Calf Raises Upright Dumbbell Row Stability Ball Curl Ups

Reps 21 13 21

3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Close Hands Push Ups Prisoner Squat Stability Ball Roll Outs

Reps 13 21 21

3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Bench Squat & Press Standing Calf Raises Dips

Reps 13 21 21


BURN Week 10: Day 1 Conditioning & Endurance Exercise Dumbbell Curls Barbell Curls Tricep extension (barbell) Tate Press AI Pulldown & Pressdown Alternate Incline Press High Pull Bent Dumbbell Row Stability Ball Roll outs

Sets

Reps

Rest (Sec)

2 2 2 2

21 13 21 13

60 90 60 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 10: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Spiderman Push ups 8 Bodyweight Squats 21 Curl & Press 13 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Close Hands Push up Reverse Lunge Standing Dumbbell Press

21 13 13

3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Prisoner Squat Upright Dumbbell Row Stability Ball Curl Ups

Bent Dumbbell Row Standing Calf Raises Stability Ball Roll Outs

Push ups Standing Calf Raises Squat & Press

Reps 21 13 21

3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

Reps

Reps 13 21 21

Reps 21 21 13

BURN Week 10: Day 3 Conditioning & Endurance Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Step Ups AI Squat & Press Alternate Incline Dumbbell Press Low Pulley Row Wide Grip Low Cable Cross Over Bent Lateral Raise

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 10: Day 4 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Bodyweight Squats 21 Stability Ball Rollouts 13 Reverse Lunges 13 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

Reps

Close Hands Push Ups Triple Raise Bulgarian Squat 3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

21 21 13

Reps

Stability Ball Curl Ups Curl & Press Reverse Lunge 3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

21 13 13

Pushups Standing Calf Raises Close Grip Pulldowns 3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Standing Calf Raise Cable Crossover Low finish Upright Dumbbell Row

Reps 21 21 13

Reps 21 13 13


BURN Week 11: Day 1 Conditioning & Endurance Exercise Tricep Extension (barbell) Tate Press Standing Dumbbell Curls Cable Curls AI Pullovers Seated Dumbbell Press Wide Grip Pulldowns Bent Dumbbell Row Front Raise Plate

Sets

Reps

Rest (Sec)

2 2 2 2

21 13 21 13

60 90 60 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 11: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Bodyweight Squats 21 Stability Ball Rollouts 13 Pushups 21 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

Reps

Bulgarian Squat Upright Row Standing Dumbbell Press 3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

13 21 13

Reps

Stability Ball Curl Ups Front Raise Plate Prisoner Squat 3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

21 13 21

Reverse Lunge Curl & Press Wide Grip Pulldowns 3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Standing Calf Raise Incline Dumbbell Press Bodyweight Squats

Reps 13 21 13

Reps 21 13 21

BURN Week 11: Day 3 Strength Endurance Exercise Prisoner Squat Dumbbell Squat Stiff Leg Deadlift Get Ups

AI Squat & Press Alternate Incline Dumbbell Press Incline Dumbbell Press Cable Cross Over High Front Raise (Plate)

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 11: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Decline Pushups 21 Step up 13 Stability Ball Rollouts 21 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

Reps

Reverse Lunge Stability Ball Curl Ups Pulldown& Pressdown 3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

13 21 13

Reps

Stability Ball Curl Ups Cable Crossover High Prisoner Squat 3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

21 13 21

Squat & Press Standing Calf Raise Upright Dumbbell Row 3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Standing Calf Raise Incline Flye Stability Ball Rollouts

Reps 13 21 13

Reps 21 13 21


BURN Week 12: Day 1 Conditioning & Endurance Exercise Triple Curl Standing Dumbbell Curl Tricep extension (barbell) Tate Press AI Pulldown & Pressdown Low Pulley Row Wide Grip Seated Dumbbell Laterals Incline Flye Triple Raise

Sets

Reps

Rest (Sec)

2 2 2 2

21 13 21 13

60 90 60 90

3 3 3 2 2

13 13 13 21 21

90 90 90 60 60

BURN Week 12: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Triple Raise 21 Reverse Lunge 13 Stability Ball Curl Ups 21 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

Reps

Step Ups Stability Ball Roll outs Curl & Press 3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

13 21 13

Reps

Prisoner Squat Pulldown & Pressdown Bent Dumbbell Row 3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

21 13 21

Squat & Press Standing Calf Raise Low Cable Crossover 3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Standing Calf Raise Bench Squat & Press Pushups

Reps 13 21 13

Reps 21 13 21

BURN Week 12: Day 3 Conditioning & Endurance Exercise Dumbbell Squat Reverse Lunge Step Up Get ups AI Squat and Press Incline Dumbbell Press High Pull Curl & Press Seated Lateral raise

Sets

Reps

Rest (Sec)

2 2 2 2

21 21 13 13

60 60 90 90

3 3 3 2 2

13 13 13 21 21

90 90 60 60 60

BURN Week 12: Day 4 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Prisoner Squat 21 Pulldown & Pressdown 13 Bent Dumbbell Row 21 3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

Reps

Step Ups Stability Ball Roll outs Curl & Press 3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

13 21 13

Reps

Stability Ball Curl Ups Reverse Lunge Triple Raise 3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit

21 13 21

Squat & Press Bodyweight Squat Low Cable Crossover 3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Standing Calf Raise Squat & Press Pushups

Reps 13 21 13

Reps 21 13 21

Adonis Burn Workout 2.0

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