Adonis Index Workout Systems

Cycle 4

Power
4 Weeks
Heavy Weights 5 & 8 Reps 120 seconds Rest

By: John Barban

Copyright Adonis Lifestyle LLC 2010

Week 1: Power

Week 1: Day 1 Power Exercise

Sets Reps Rest (Sec)

Dumbbell Curls Incline Dumbbell Curls Barbell Curls Curl & Press Seated Shoulder Press Wide Grip Pulldowns

3 3 2 5 5 3

8 8 5 5 8 8

90 90 120 120 90 90

Week 1: Day 2 Power Exercise

Sets Reps Rest (Sec)

Step Ups Reverse Lunge Dumbbell Squat Squat and Press High Pull Incline Dumbbell Press

3 3 2 5 5 3

8 8 5 5 8 8

90 90 120 120 90 90

Copyright Adonis Lifestyle LLC 2010

Week 1: Day 3 Power Exercise

Sets Reps Rest (Sec)

One Arm Push ups Push ups (Offset) Tate Press Pulldown & Pressdown Alternate Incline Dumbbell Press Standing Dumbbell Press

3 3 2 5 5 3

8 8 5 5 8 8

90 90 120 120 90 90

Week 1: Day 4 Power Exercise

Sets Reps Rest (Sec)

One leg calf Raise (dumbbell) Calf Press Low Pulley Row Wide Grip Bent Dumbbell Row Curl & Press

5 3 5 5 3

8 8 5 8 8

90 90 120 90 90

Copyright Adonis Lifestyle LLC 2010

Week 2: Power

Week 2: Day 1 Power Exercise

Sets Reps Rest (Sec)

Tricep Extensions (dumbbell) Tricep Extension (Barbell) Pulldown & Pressdown High Pull Wide Grip Pulldown

5 3 5 5 3

8 5 5 8 8

90 120 120 90 90

Week 2: Day 2 Power Exercise

Sets Reps Rest (Sec)

Stiff Leg Deadlift Dumbbell Squat Reverse Lunge Squat & Press Incline Dumbbell Press Low Pulley Row Wide Grip

3 3 2 5 5 3

8 8 5 5 8 8

90 90 120 120 90 90

Copyright Adonis Lifestyle LLC 2010

Week 2: Day 3 Power Exercise

Sets Reps Rest (Sec)

Standing Calf Raises Seated Calf Raises High Pull Pulldown & Pressdown Power Shrug

5 3 5 5 3

8 8 5 8 8

90 90 120 90 90

Week 2: Day 4 Power Exercise

Sets Reps Rest (Sec)

Incline Curls Standing Dumbbell Curls Bent Dumbbell Row Curl & Press Upright Row

5 3 5 5 3

8 5 5 8 8

90 120 120 90 90

Copyright Adonis Lifestyle LLC 2010

BUILD Week 3: Power

Week 3: Day 1 Power Exercise

Sets Reps Rest (Sec)

Barbell Curls Incline Dumbbell Curls Dumbbell Curls Wide Grip Pulldowns Seated Shoulder Press Curl & Press

3 3 2 5 5 3

8 8 5 5 8 8

90 90 120 120 90 90

Week 3: Day 2 Power Exercise

Sets Reps Rest (Sec)

Step Ups Reverse Lunge Dumbbell Squat Squat and Press Incline Dumbbell Press High Pull

3 3 2 5 5 3

8 8 5 5 8 8

90 90 120 120 90 90

Copyright Adonis Lifestyle LLC 2010

Week 3: Day 3 Power Exercise

Sets Reps Rest (Sec)

One Arm Push ups Push ups (Offset) Tricep Extension (Dumbbell) Pulldown & Pressdown Wide grip Pulldowns Upright Row

3 3 2 5 5 3

8 8 5 5 8 8

90 90 120 120 90 90

Week 3: Day 4 Power Exercise

Sets Reps Rest (Sec)

One leg calf Raise (dumbbell) Calf Press Low Pulley Row Wide Grip Bent Dumbbell Row Alternate Incline Dumbbell Press

5 3 5 5 3

8 8 5 8 8

90 90 120 90 90

Copyright Adonis Lifestyle LLC 2010

Week 4: Power

Week 4: Day 1 Power Exercise

Sets Reps Rest (Sec)

Incline Tricep Extensions (dumbbell) Rope Pushdowns Pulldown & Pressdown High Pull Wide Grip Pulldown

5 3 5 5 3

8 5 5 8 8

90 120 120 90 90

Week 4: Day 2 Power Exercise

Sets Reps Rest (Sec)

Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Squat & Press Incline Dumbbell Press Low Pulley Row Wide Grip

3 3 2 5 5 3

8 8 5 5 8 8

90 90 120 120 90 90

Copyright Adonis Lifestyle LLC 2010

Week 4: Day 3 Power Exercise

Sets Reps Rest (Sec)

Standing Calf Raises Seated Calf Raises Alternate Incline dumbbell Press High Pull Shrug

5 3 5 5 3

8 8 5 8 8

90 90 120 90 00

Week 4: Day 4 Power Exercise

Sets Reps Rest (Sec)

Incline Tricep Extension (Barbell) Tate Press Bent Dumbbell Row Pulldown & Pressdown Seated Shoulder Press

5 3 5 5 3

8 5 5 8 8

90 120 120 90 90

Copyright Adonis Lifestyle LLC 2010