Adonis Index - Strength & Endurance

Adonis Index Workout Systems

Cycle 1

Strength Endurance 4 Weeks Moderate Weights 13 & 21 Reps 60 – 90 seconds Rest

By: John Barban Copyright Adonis Lifestyle LLC 2010

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

Sets

Reps

Rest (Sec)

2 2 2 2 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60

Week 1: Day 2 Strength Endurance Exercise Step Ups Dumbbell Squat Reverse Lunge Stiff Leg Deadlift Squat & Press Incline Dumbbell Press Cable Cross Over Mid Seated Lateral Raise Shrugs

Sets

Reps

Rest (Sec)

2 2 2 2 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60

Copyright Adonis Lifestyle LLC 2010

Week 1: Day 3 Strength Endurance Exercise Tricep Rope Pushdowns Close Hands Push ups Incline Tricep extension (barbell) Tate Press Pulldown & Pressdown Standing Dumbbell Press Dumbbell Upright Row Bent Dumbbell Row Stability Ball Roll outs

Sets

Reps

Rest (Sec)

2 2 2 2 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60

Week 1: Day 4 Strength Endurance Exercise Seated Calf Raise Calf Press One leg Calf Raise (dumbbell) Low Pulley Row Wide Grip Curl & Press Cable Face Pulls Seated Lateral Raises Stability Ball Curl ups

Sets

Reps

Rest (Sec)

3 3 2 3 3 3 2 2

21 21 13 13 13 13 21 21

60 60 90 90 90 90 60 60


Week 2: Strength Endurance Week 2: Day 1 Strength Endurance Exercise Sets

Reps

Rest (Sec)

2 2 2 2 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60

Incline Tricep Extensions (dumbbell) Tricep Rope Pushdowns Tate Press One Hand Push ups Pulldown & Pressdown High Pull Wide Grip Pulldown Bent Dumbbell Row Front Raise Plate

Week 2: Day 2 Strength Endurance Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Step Ups 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 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60


Week 2: Day 3 Strength Endurance Exercise Sets

Reps

Rest (Sec)

3 3 2 3 3 3 2 2

21 21 13 13 13 13 21 21

60 60 90 90 90 90 60 60

Calf Press Standing Calf Raises One leg Calf Raise (dumbbell) Pulldown & Pressdown High Pull Low Pulley Row Close Grip Triple Raise Shrugs

Week 2: Day 4 Strength Endurance Exercise Hammer Curl Standing Dumbbell Curl Seated Dumbbell Curl Barbell Curl Pullovers Standing Dumbbell Press Incline Dumbbell Press Bent Lateral Raises Standing Lateral Raise

Sets

Reps

Rest (Sec)

2 2 2 2 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60


Week 3: Strength Endurance Week 3: Day 1 Strength Endurance Exercise Reverse Curls Incline Dumbbell Curls Standing Dumbbell Curls Cable Curls Pullovers Seated Shoulder Press Wide Grip Pulldowns Bent Dumbbell Row Dumbbell Front Raise

Sets

Reps

Rest (Sec)

2 2 2 2 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60

Week 3: Day 2 Strength Endurance Exercise Dumbbell Squat Reverse Lunge Step Up Get ups Squat & Press Incline Dumbbell Press High Pull Curl & Press Seated Lateral raise

Sets

Reps

Rest (Sec)

2 2 2 2 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 60 60 60



Reps

Rest (Sec)

2 2 2 2 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60

Offset Push ups Tate Press One Hand Pushups Incline Tricep Extension (dumbbell) Pulldown & Pressdown One Arm Dumbbell Row Lateral Dumbbell Upright Row Reverse Grip Pulldown Standing Lateral Raise

Week 3: Day 4 Strength Endurance Exercise One leg calf Raise (dumbbell) Calf Press Seated Calf Raise Pullovers Alternate Incline Dumbbell Press Cable Cross Over (high) Front Raise (Plate) Incline Dumbbell Flyes

Sets

Reps

Rest (Sec)

3 3 2 3 3 3 2 2

21 21 13 13 13 13 21 21

60 60 90 90 90 90 60 60


Week 4: Strength Endurance Week 4: Day 1 Strength Endurance Exercise Sets

Reps

Rest (Sec)

2 2 2 2 3 3 2 2 3

21 21 13 13 13 13 21 21 21

60 60 90 90 90 90 60 60 60

Tate Press Tricep Rope Pushdowns Incline Tricep Extensions (dumbbell) Spiderman Push ups High Pull Close Grip Pulldown Pulldown & Pressdown Bent Dumbbell Row Triple Raises

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

Sets

Reps

Rest (Sec)

2 2 2 2 3 3 2 3 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60



Reps

Rest (Sec)

2 3 3 3 3 3 2 2

21 21 13 13 13 13 21 21

60 60 90 90 90 90 60 60

Calf Press Seated Calf Raises One Leg Calf Raise (Dumbbell) Pulldown & Pressdown High Pull Seated Dumbbell Press Stability Ball Curl Up Stability Ball Roll Out

Week 4: Day 4 Strength Endurance Exercise Seated Dumbbell Curl Standing Dumbbell Curl Barbell Curl One Arm Dumbbell Row Bent Dumbbell Row Low Pulley Row Wide Grip Seated Dumbbell Laterals Incline Dumbbell Flye Stability Ball Curl Up

Sets

Reps

Rest (Sec)

2 2 2 2 3 3 3 2 2

21 21 13 13 13 13 13 21 21

60 60 90 90 90 90 90 60 60


Adonis Index - Strength & Endurance

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