Hypertrophy

Adonis Index Workout Systems

Cycle 2

Hypertrophy 4 Weeks Medium Weights 8 & 13 Reps 60 – 90 seconds Rest

By: John Barban Copyright Adonis Lifestyle LLC 2010

Week 1: Hypertrophy

Week 1: Day 1 Hypertrophy Exercise Cable Curls Standing Dumbbell Curls Incline Dumbbell Curls Barbell Curls Curl & Press Seated Shoulder Press Wide Grip Pulldowns Standing Lateral Raise

Sets

Reps

Rest (Sec)

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60

Week 1: Day 2 Hypertrophy Exercise Step Ups Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Squat and Press Incline Dumbbell Press High Pull Shrugs

Sets

Reps

Rest (Sec)

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60

Copyright Adonis Lifestyle LLC 2010

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

Sets

Reps

Rest (Sec)

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60

Week 1: Day 4 Hypertrophy Exercise Seated Calf Raise Calf Press One leg Calf Raise (dumbbell) Rope Face Pulls Low Pulley Row Wide Grip Curl & Press Seated Lateral Raises

Sets

Reps

Rest (Sec)

3 3 2 3 5 2 3

13 13 8 13 8 8 13

60 60 90 90 90 60 60


Week 2: Hypertrophy

Week 2: Day 1 Hypertrophy Exercise Sets

Reps

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60

Sets

Reps

Rest (Sec)

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60

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

Rest (Sec)

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



Reps

Rest (Sec)

3 3 2 3 5 3 2

13 13 8 8 8 13 13

60 60 90 90 90 60 60

Calf Press Standing Calf Raises One leg Calf Raise (dumbbell) Pulldown & Pressdown High Pull Seated lateral Raises Shrugs

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

Sets

Reps

Rest (Sec)

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60


Week 3: Hypertrophy

Week 3: Day 1 Hypertrophy Exercise Reverse Curls Incline Dumbbell Curls Standing Dumbbell Curls Rope Curls Pullovers Seated Shoulder Press Wide Grip Pulldowns Front Raise Dumbbell Two Hands

Sets

Reps

Rest (Sec)

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60


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

2 2 2 2 3 5 3 2

Reps

13 13 8 8 8 8 13 13


Rest (Sec)

60 60 90 90 90 90 60 60

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

Sets

Reps

Rest (Sec)

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60

Week 3: Day 4 Hypertrophy Exercise One leg calf Raise (dumbbell) Calf Press Seated Calf Raise Pullovers Alternate Incline Press Cable Cross Over (high) Incline Dumbbell Flys

Sets

Reps

Rest (Sec)

3 3 2 3 5 3 2

13 13 8 8 8 13 13

60 60 90 90 90 60 60


Week 4: Hypertrophy


Reps

Rest (Sec)

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60

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

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

Sets

Reps

Rest (Sec)

2 2 2 2 3 5 3 2

13 13 8 8 8 8 13 13

60 60 90 90 90 90 60 60



Reps

Rest (Sec)

2 3 3 3 5 3 2

13 13 8 8 8 13 13

60 60 90 90 90 60 60

Calf Press Seated Calf Raises One Leg Calf Raise (Dumbbell) Pulldown & Pressdown High Pull Standing Lateral Raise Curl & Press

Week 4: Day 4 Hypertrophy Exercise One Arm Dumbbell Row Standing Dumbbell Curl Barbell Curl Seated Dumbbell Curl Bent Dumbbell Row Low Pulley Row Wide Grip Incline Dumbbell Flye Incline Dumbbell Press

Sets

Reps

Rest (Sec)

2 2 2 2 2 5 3 3

13 13 8 8 13 8 13 8

60 60 90 90 90 90 60 60


Hypertrophy

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