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Adonis Golden Ratio Training ProgramDescrição completa...
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Abdullah E. Diyab
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Adonis Golden Ratio Training Systems
Category 1 Primary Goal - Muscle Gain 12 Week Periodized Program For: Maximum Muscle Mass Strength Power By John Barban
Copyright Strength Works International Publishing Inc 2013
Week 1 Week 1 Day 1 Exercise
Sets
Reps
Rest (secs)
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Notes
Week 1 Day 2 Exercise
Sets Reps
Rest (secs)
Chin Ups
4
12
90
One Arm Dumbbell Row
4
12
90
Standing Lateral Raise
4
12
90
Front Raise plate
4
12
90
8
120
Standing Alternate Dumbbell Curl 4 Incline Dumbbell Curls
4
8
120
Incline Tricep Extension
4
8
120
Tate Press
4
8
120
Copyright Strength Works International Publishing Inc 2013
Notes
Week 1 Exercise
Week 1 Day 3
Sets Reps
Rest (secs)
Military Press
1
15
60
2
12
90
1
10
120
5
7
180
Notes
Flat Dumbbell Press
4
8
120
Stiff Leg Deadlift
2
8
90
2
6
90
5
5
180
Week 1 Day 4 Exercise
Sets Reps
Rest (secs)
High Pull
4
12
90
Bent Lateral Raise
4
12
90
Wide Grip Pulldown
4
12
90
Low Pulley Row Wide Grip
4
12
90
Overhead Tricep Extension
4
8
120
Lying Tricep Extension
4
8
120
Barbell Curls
4
8
120
Hammer Curls
4 8 120 Copyright Strength Works International Publishing Inc 2013
Notes
Week 1 Exercise
Week 1 Day 5
Sets Reps
Rest (secs)
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Incline Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Notes
Week 1 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 2 Week 2 Day 1 Exercise
Sets
Reps
Rest (secs)
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Notes
Week 2 Day 2 Exercise
Sets Reps
Rest (secs)
Chin Ups
4
12
90
One Arm Dumbbell Row
4
12
90
Standing Lateral Raise
4
12
90
Front Raise plate Standing Alternate Dumbbell Curl
4
12
90
4
8
120
Incline Dumbbell Curls
4
8
120
Incline Tricep Extension
4
8
120
Tate Press
4
8
120
Copyright Strength Works International Publishing Inc 2013
Notes
Week 2 Exercise Military Press
Week 2 Day 3
Sets Reps
1 2 1 5
Notes
60 90 120 180
15 12 10 7
Flat Dumbbell Press
Rest (secs)
4
8
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
5
180
Week 2 Day 4 Exercise
Sets Reps
Rest (secs)
High Pull
4
12
90
Bent Lateral Raise
4
12
90
Wide Grip Pulldown
4
12
90
Low Pulley Row Wide Grip
4
12
90
Overhead Tricep Extension
4
8
120
Lying Tricep Extension
4
8
120
Barbell Curls
4
8
120
Hammer Curls
4
8
120
Copyright Strength Works International Publishing Inc 2013
Notes
Week 2 Exercise
Week 2 Day 5
Sets Reps
Rest (secs)
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Incline Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Notes
Week 2 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 3 Week 3 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Notes
Week 3 Day 2 Exercise
Sets Reps
Rest (secs)
Chin Ups
4
12
90
One Arm Dumbbell Row
4
12
90
Standing Lateral Raise
4
12
90
Front Raise plate Standing Alternate Dumbbell Curl
4
12
90
4
8
120
Incline Dumbbell Curls
4
8
120
Incline Tricep Extension
4
8
120
Tate Press
4 8 120 Copyright Strength Works International Publishing Inc 2013
Notes
Week 3 Week 3 Day 3 Exercise
Sets Reps
Military Press
1 2 1 5
15 12 10 7
Flat Dumbbell Press
Rest (secs)
Notes
60 90 120 180
4
8
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
5
180
Week 3 Day 4 Exercise
Sets Reps
Rest (secs)
High Pull
4
12
90
Bent Lateral Raise
4
12
90
Wide Grip Pulldown
4
12
90
Low Pulley Row Wide Grip
4
12
90
Overhead Tricep Extension
4
8
120
Lying Tricep Extension
4
8
120
Barbell Curls
4
8
120
Hammer Curls
4
8
120
Copyright Strength Works International Publishing Inc 2013
Notes
Week 3 Exercise
Week 3 Day 5
Sets Reps
Rest (secs)
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Incline Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Notes
Week 3 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 4 Week 4 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Notes
Exercise
Week 4 Day 2 Sets Reps
Rest (secs)
Chin Ups
4
12
90
One Arm Dumbbell Row
4
12
90
Standing Lateral Raise
4
12
90
Front Raise plate Standing Alternate Dumbbell Curl
4
12
90
4
8
120
Incline Dumbbell Curls
4
8
120
Incline Tricep Extension
4
8
120
Tate Press
4
8
120
Copyright Strength Works International Publishing Inc 2013
Notes
Week 4 Exercise
Week 4 Day 3
Sets Reps
Military Press
1 2 1 5
15 12 10 7
Flat Dumbbell Press
Rest (secs)
Notes
60 90 120 180
4
8
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
5
180
Week 4 Day 4 Exercise
Sets Reps
Rest (secs)
High Pull
4
12
90
Bent Lateral Raise
4
12
90
Wide Grip Pulldown
4
12
90
Low Pulley Row Wide Grip
4
12
90
Overhead Tricep Extension
4
8
120
Lying Tricep Extension
4
8
120
Barbell Curls
4
8
120
Hammer Curls
4
8
120
Copyright Strength Works International Publishing Inc 2013
Notes
Week 4 Exercise
Week 4 Day 5
Sets Reps
Rest (secs)
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Incline Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Notes
Week 4 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 5 Week 5 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
15
60
2
10
90
1
8
120
5
5
180
Bench Press
1
15
60
2
10
90
1
8
120
5
5
180
Notes
Exercise
Week 5 Day 2 Sets
Reps
Rest (secs)
Reverse Grip Pulldown
4
10
90
Low Pulley Row Wide Grip
4
10
90
Seated Lateral Raises
4
10
90
Bent Lateral Raise
4
10
90
Seated Dumbell Curls
4
10
90
Concentration Curls
4
10
90
Tricep Rope Pushdowns
4
10
90
Lying Tricep Extension
4
10
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 5 Exercise Military Press
Week 5 Day 3
Sets Reps
1 2 1 5
Rest (secs)
Notes
60 90 120 180
15 12 10 7
Flat Dumbbell Press
4
10
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
5
180
Week 5 Day 4 Exercise
Sets Reps
Rest (secs)
Dumbbell Upright Row
4
10
90
One Arm Lateral Raises
4
10
90
One Arm Dumbbell Row
4
10
90
Chin Ups
4
10
90
Tate Press
4
10
90
Dips
4
10
90
Cable Curls
4
10
90
Reverse Curls
4
10
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 5 Exercise
Week 5 Day 5
Sets Reps
Rest (secs)
Squats
1
15
60
2
10
90
1
8
120
5
5
180
Incline Bench Press
1
15
60
2
10
90
1
8
120
5
5
180
Notes
Week 5 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 6 Week 6 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
15
60
2
10
90
1
8
120
5
5
180
Bench Press
1
15
60
2
10
90
1
8
120
5
5
180
Notes
Week 6 Day 2
Exercise
Sets Reps
Rest (secs)
Reverse Grip Pulldown
4
10
90
Low Pulley Row Wide Grip
4
10
90
Seated Lateral Raises
4
10
90
Bent Lateral Raise
4
10
90
Seated Dumbell Curls
4
10
90
Concentration Curls
4
10
90
Tricep Rope Pushdowns
4
10
90
Lying Tricep Extension
4
10
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 6 Week 6 Day 3 Exercise Military Press
Sets Reps
1 2 1 5
15 12 10 7
Rest (secs)
Notes
60 90 120 180
Flat Dumbbell Press
4
10
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
5
180
Exercise
Week 6 Day 4
Sets Reps Rest (secs)
Dumbbell Upright Row
4
10
90
One Arm Lateral Raises
4
10
90
One Arm Dumbbell Row
4
10
90
Chin Ups
4
10
90
Tate Press
4
10
90
Dips
4
10
90
Cable Curls
4
10
90
Reverse Curls
4
10
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 6 Exercise
Week 6 Day 5
Sets Reps
Rest (secs)
Squats
1
15
60
2
10
90
1
8
120
5
5
180
Incline Bench Press
1
15
60
2
10
90
1
8
120
5
5
180
Notes
Week 6 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 7
Week 7 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
15
60
2
10
90
1
8
120
5
5
180
Notes
Bench Press
1
15
60
2
10
90
1
8
120
5
5
180
Week 7 Day 2
Exercise
Sets Reps
Rest (secs)
Reverse Grip Pulldown
4
10
90
Low Pulley Row Wide Grip
4
10
90
Seated Lateral Raises
4
10
90
Bent Lateral Raise
4
10
90
Seated Dumbell Curls
4
10
90
Concentration Curls
4
10
90
Tricep Rope Pushdowns
4
10
90
Lying Tricep Extension
4
10
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 7 Week 7 Day 3 Exercise Military Press
Sets Reps 1 2 1 5
15 12 10 7
Rest (secs)
Notes
60 90 120 180
Flat Dumbbell Press
4
10
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
5
180
Week 7 Day 4 Exercise
Sets Reps
Rest (secs)
Dumbbell Upright Row
4
10
90
One Arm Lateral Raises
4
10
90
One Arm Dumbbell Row
4
10
90
Chin Ups
4
10
90
Tate Press
4
10
90
Dips
4
10
90
Cable Curls
4
10
90
Reverse Curls
4
10
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 7 Exercise
Week 7 Day 5
Sets Reps
Rest (secs)
Squats
1
15
60
2
10
90
1
8
120
5
5
180
Incline Bench Press
1
15
60
2
10
90
1
8
120
5
5
180
Notes
Week 7 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 8 Week 8 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
15
60
2
10
90
1
8
120
5
5
180
Bench Press
1
15
60
2
10
90
1
8
120
5
5
180
Notes
Exercise
Week 8 Day 2 Sets Reps
Rest (secs)
Reverse Grip Pulldown
4
10
90
Low Pulley Row Wide Grip
4
10
90
Seated Lateral Raises
4
10
90
Bent Lateral Raise
4
10
90
Seated Dumbell Curls
4
10
90
Concentration Curls
4
10
90
Triceps Rope Pushdowns
4
10
90
Lying Tricep Extension
4
10
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 8 Week 8 Day 3 Exercise Military Press
Sets Reps 1 2 1 5
15 12 10 7
Rest (secs)
Notes
60 90 120 180
Flat Dumbbell Press
4
10
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
5
180
Week 8 Day 4 Exercise
Sets Reps
Rest (secs)
Dumbbell Upright Row
4
10
90
One Arm Lateral Raises
4
10
90
One Arm Dumbbell Row
4
10
90
Chin Ups
4
10
90
Tate Press
4
10
90
Dips
4
10
90
Cable Curls
4
10
90
Reverse Curls
4
10
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 8 Week 8 Day 5 Exercise
Sets Reps
Rest (secs)
Squats
1
15
60
2
10
90
1
8
120
5
5
180
Incline Bench Press
1
15
60
2
10
90
1
8
120
5
5
180
Notes
Week 8 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 9
Week 9 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
12
60
2
8
90
1
6
120
5
3
180
Bench Press
1
12
60
2
8
90
1
6
120
5
3
180
Notes
Exercise
Week 9 Day 2
Sets Reps Rest (secs)
One Arm Dumbbell Row
4
8
120
Chin Ups
4
8
120
Bent Lateral Raise
4
12
90
Front Raise plate
4
12
90
Barbell Curls
4
12
90
Standing Dumbbell Curls
4
12
90
Lying Tricep Extension
4
12
90
Tricep Rope Pushdowns
4
12
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 9
Week 9 Day 3 Exercise
Sets Reps
Military Press
1 2 1 5
15 12 10 7
Flat Dumbbell Press
Rest (secs)
Notes
60 90 120 180
4
12
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
3
180
Week 9 Day 4 Exercise
Sets Reps
Rest (secs)
Dumbbell Upright Row
4
10
90
One Arm Lateral Raises
4
10
90
Wide Grip Pull down
4
8
120
Low Pulley Row Wide Grip
4
8
120
Tate Press
4
12
90
Lying Tricep Extension
4
12
90
Hammer Curls
4
12
90
Incline Dumbbell Curls
4
12
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 9 Exercise
Week 9 Day 5
Sets Reps
Rest (secs)
Squats
1
12
60
2
8
90
1
6
120
5
3
180
Incline Bench Press
1
12
60
2
8
90
1
6
120
5
3
180
Notes
Week 9 Final Notes____________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 10 Week 10 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
12
60
2
8
90
1
6
120
5
3
180
Bench Press
1
12
60
2
8
90
1
6
120
5
3
180
Notes
Exercise
Week 10 Day 2 Sets Reps
Rest (secs)
One Arm Dumbbell Row
4
8
120
Chin Ups
4
8
120
Bent Lateral Raise
4
10
90
Front Raise plate
4
10
90
Barbell Curls
4
12
90
Standing Dumbbell Curls
4
12
90
Lying Tricep Extension
4
12
90
Tricep Rope Pushdowns
4
12
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 10 Week 10 Day 3 Exercise
Sets Reps
Military Press
1 2 1 5
15 12 10 7
Flat Dumbbell Press
Rest (secs)
Notes
60 90 120 180
4
12
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
3
180
Week 10 Day 4 Exercise
Sets Reps
Rest (secs)
Dumbbell Upright Row
4
10
90
One Arm Lateral Raises
4
10
90
Wide Grip Pulldown
4
8
120
Low Pulley Row Wide Grip
4
8
120
Tate Press
4
12
90
Lying Tricep Extension
4
12
90
Hammer Curls
4
12
90
Incline Dumbbell Curls
4
12
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 10 Week 10 Day 5 Exercise
Sets Reps
Rest (secs)
Squats
1
12
60
2
8
90
1
6
120
5
3
180
Incline Bench Press
1
12
60
2
8
90
1
6
120
5
3
180
Notes
Week 10 Final Notes_________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 11 Week 11 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
12
60
2
8
90
1
6
120
5
3
180
Bench Press
1
12
60
2
8
90
1
6
120
5
3
180
Notes
Exercise
Week 11 Day 2 Sets Reps
Rest (secs)
One Arm Dumbbell Row
4
8
120
Chin Ups
4
8
120
Bent Lateral Raise
4
12
90
Front Raise plate
4
12
90
Barbell Curls
4
12
90
Standing Dumbbell Curls
4
12
90
Lying Tricep Extension
4
12
90
Tricep Rope Pushdowns
4
12
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 11 Week 11 Day 3 Exercise Military Press
Sets Reps 1 2 1 5
15 12 10 7
Flat Dumbbell Press
Rest (secs)
Notes
60 90 120 180
4
12
120
Stiff Leg Deadlift
2 2
8 6
90 90
5
3
180
Week 11 Day 4 Exercise
Sets Reps
Rest (secs)
Dumbbell Upright Row
4
10
90
One Arm Lateral Raises
4
10
90
Wide Grip Pulldown
4
8
120
Low Pulley Row Wide Grip
4
8
120
Tate Press
4
12
90
Lying Tricep Extension
4
12
90
Hammer Curls
4
12
90
Incline Dumbbell Curls
4
12
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 11 Exercise
Week 11 Day 5
Sets Reps
Rest (secs)
Squats
1
12
60
2
8
90
1
6
120
5
3
180
Incline Bench Press
1
12
60
2
8
90
1
6
120
5
3
180
Notes
Week 11 Final Notes_________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
Week 12 Week 12 Day 1
Exercise
Sets
Reps
Rest (secs)
Squats
1
12
60
2
8
90
1
6
120
5
3
180
Bench Press
1
12
60
2
8
90
1
6
120
5
3
180
Notes
Exercise
Week 12 Day 2 Sets Reps
Rest (secs)
One Arm Dumbbell Row
4
12
90
Chin Ups
4
12
90
Bent Lateral Raise
4
12
90
Front Raise plate
4
12
90
Barbell Curls
4
12
90
Standing Dumbbell Curls
4
12
90
Lying Tricep Extension
4
12
90
Tricep Rope Pushdowns
4
12
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 12 Exercise Military Press
Week 12 Day 3
Sets Reps Rest (secs) 1 2 1 5
15 12 10 7
Flat Dumbbell Press
60 90 120 180
4
12
Notes
120
Stiff Leg Dead lift
2
8
90
2
6
90
5
3
180
Exercise
Week 12 Day 4 Sets Reps
Rest (secs)
Dumbbell Upright Row
4
10
90
One Arm Lateral Raises
4
10
90
Wide Grip Pulldown
4
8
120
Low Pulley Row Wide Grip
4
8
120
Tate Press
4
12
90
Lying Tricep Extension
4
12
90
Hammer Curls
4
12
90
Incline Dumbbell Curls
4
12
90
Copyright Strength Works International Publishing Inc 2013
Notes
Week 12 Exercise
Week 12 Day 5
Sets Reps
Rest (secs)
Squats
1
12
60
2
8
90
1
6
120
5
3
180
Incline Bench Press
1
12
60
2
8
90
1
6
120
5
3
180
Notes
Week 12 Final Notes_________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013
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