AI Manual Build Burn

September 4, 2017 | Author: ovaltin27 | Category: N/A

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ADONIS INDEX WORKOUT – BUILD & BURN Waist to Height Ratio 48‐51% Growth, Lean Muscle, Definition Cycle 1: Weeks 1‐4 – Growth Heavy weights, 60‐120 seconds rest, 5‐13 reps

Cycle 2: Weeks 5‐8 – Lean Muscle Medium weights, 60‐90 seconds rest, 8‐13 reps

Cycle 3: Weeks 9‐12 – Definition Moderate weights, 60‐90 seconds rest, 8‐21 reps

ADONIS INDEX Waist to Height Ratio Chart – BUILD & BURN IF your Waist to Height Ratio is in this chart use the Adonis Index BUILD & 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)

Adonis Index Program ‐ BUILD & BURN Waist to Height Ratios: 48‐51% Waist Measurement (Inches)

28.8 29.28 29.76 30.24 30.72 31.2 31.68 32.16 32.64 33.12 33.6 34.08 34.56 35.04 35.52 36 36.48 36.96 37.44 37.92 38.4 38.88 39.36 39.84 40.32

29.4 29.89 30.38 30.87 31.36 31.85 32.34 32.83 33.32 33.81 34.3 34.79 35.28 35.77 36.26 36.75 37.24 37.73 38.22 38.71 39.2 39.69 40.18 40.67 41.16

30 30.5 31 31.5 32 32.5 33 33.5 34 34.5 35 35.5 36 36.5 37 37.5 38 38.5 39 39.5 40 40.5 41 41.5 42

30.6 31.11 31.62 32.13 32.64 33.15 33.66 34.17 34.68 35.19 35.7 36.21 36.72 37.23 37.74 38.25 38.76 39.27 39.78 40.29 40.8 41.31 41.82 42.33 42.84

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

1 set x 21 reps 30 seconds rest

1 set x 21 reps 30 seconds rest

Step Ups (bodyweight)

1 set x 13 reps 30 seconds rest

Pulldown & Pressdown

1 set x 21 reps 30 seconds rest

Bodyweight Squats

1 set x 21 reps 30 seconds rest

Bent Dumbbell Row

Intervals Interval training helps boost your calorie burning, and is more effective than regular slow paced ‘cardio’ training.   Interval training is simply doing periods of high intensity exercise mixed with periods of low intensity exercise; For example walking/running. If you are using a machine in a gym use the speed setting to increase intensity and lower intensity.   Shorter intervals are meant to be done at higher intensity than longer intervals.   1 minute interval – highest intensity 2 minute interval – moderate‐high intensity 3 minute interval – moderate intensity Interval Example: Walk/Run treadmill interval: 5 min warm up – Treadmill speed 3.2 (walking speed) 1 min interval – Treadmill speed 7.5 (running speed) 1 min rest – Treadmill speed 3.5 (brisk walk) 2 min interval – Treadmill speed 7.0 (moderate run speed) 2 min rest – Treadmill speed 3.5 (brisk walk) 3 min interval – Treadmill speed 6.5 (jogging speed) Complete 2 interval workouts per week.   Each interval workout takes 27 minutes Do your interval workouts on any day you wish. Combine them with 2 of your regular Adonis Index workouts, or do them on your ‘off’ days that you are not doing your Adonis Index workouts.   Complete one of each Interval workout Day 1 and Day 2 each week.   Interval Exercise Choices: Bike (outside) Stationary bike Treadmill Walk/jog/run (outside)

INTERVALS DAY 1 5 Intervals Warm up Intrerval 1 Rest interval 2 rest   Interval 3 Rest Intrerval 4 Rest Interval 5 Cool Down Total

Mins 5 1 1 2 2 3 3 2 2 1 5 27

INTERVALS DAY 2 8 Intervals Warm up Interval 1 rest interval 2 rest interval 3   rest   intreval 4 rest intreval 5 rest interval 6   rest interval 7 rest Interval 8   Cool Down Total

Mins 3 1 1 1 1 2 2 2 2 2 2 1 1 1 1 1 3 27

BUILD & BURN Week 1: Growth BUILD & BURN Week 1:   Day 1 Growth Exercise







Sets

Reps

Rest (Sec)

Standing Dumbbell Curls Incline Dumbbell Curls   Barbell Curls

3 3 2

13 8 5

60 90 120

AI Curl & Press Seated Shoulder Press Wide Grip Pulldowns

3 5 5

   5 8 13

   120 90 60

BUILD & BURN Week 1:   Day 2 Growth Exercise Step Ups Reverse Lunge Dumbbell Squat AI Squat and Press High Pull Incline Dumbbell Press







Sets

Reps

Rest (Sec)

3 3 2

13 8 5

60 90 120

3 5 5

   5 8 13

   120 90 60

BUILD & BURN Week 1:   Day 3 Growth Exercise







Sets

Reps

Rest (Sec)

3 3 2

13 8 5

60 90 120

5 5 3

   5 8 13

   120 90 60

One Arm Push ups Offset Push ups   Tricep Rope Pushdowns   AI Pulldown & Pressdown Standing Dumbbell Press Upright Row BUILD & BURN Week 1:   Day 4 Growth Exercise One leg calf Raise  (dumbbell) Calf Press AI Low Pulley Row Wide Grip One Arm Dumbbell Row Curl & Press





Sets

Reps

Rest (Sec)

5 3

13 13

60 60

5 5 3

   13 8 5

   60 90 120

BUILD & BURN Week 2: Growth BUILD & BURN Week 2:   Day 1 Growth Exercise







Sets

Reps

Rest (Sec)

2 3 3

13 8 5

60 90 120

3 5 5

   5 8 13

   120 90 60

Tricep Extensions (dumbbell) Rope Pushdowns   Tate Press AI Pulldown & Pressdown High Pull Wide Grip Pulldown BUILD & BURN Week 2:   Day 2 Growth Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift AI Squat & Press Incline Dumbbell Press Low Pulley Wide Grip Row







Sets

Reps

Rest (Sec)

3 3 2

13 8 5

60 90 120

3 5 5

   5 8 13

   120 90 60

BUILD & BURN Week 2:   Day 3 Growth Exercise







Sets

Reps

Rest (Sec)

5 3

13 13

60 60

5 5 3

   13 8 5

   60 90 120

Standing Calf Raises   Seated Calf Raises   AI Pulldown & Pressdown High Pull Shrug BUILD & BURN Week 2:   Day 4 Growth Exercise Barbell Curl Standing Dumbbell Curl Seated Dumbbell Curl AI Bent Dumbbell Row Curl & Press Upright Dumbbell Row







Sets

Reps

Rest (Sec)

2 3 3

13 8 5

60 90 120

3 5 5

   5 8 13

   120 90 60

BUILD & BURN Week 3: Growth BUILD & BURN Week 3:   Day 1 Growth Exercise Incline Dumbbell Curls Standing Dumbbell Curls   Barbell Curls   AI Seated Shoulder Press Wide Grip Pulldowns Curl & Press







Sets

Reps

Rest (Sec)

3 3 2

13 8 5

60 90 120

3 5 5

   5 8 13

   120 90 60

BUILD & BURN Week 3: Day 2 Growth    Exercise Dumbbell Squat Reverse Lunge Step Up AI Squat & Press Incline Dumbbell Press High Pull





Sets

Reps

Rest (Sec)

3 2 3

13 8 5

60 90 120

5 5 3

   5 8 13

   120 90 60

BUILD & BURN Week 3:   Day 3 Growth Exercise







Sets

Reps

Rest (Sec)

3 2 3

13 8 5

60 90 120

5 5 3

   5 8 13

   120 90 60

Offset Push ups One Arm Push ups Tricep V‐Bar Pushdowns   AI Pulldown & Pressdown Upright Row Standing Dumbbell Press BUILD & BURN Week 3:   Day 4 Growth Exercise Calf Press One leg calf Raise  (dumbbell) AI Low Pulley Row Wide Grip Curl & Press One Arm Dumbbell Row







Sets

Reps

Rest (Sec)

5 3

13 5

60 120

5 5 3

   5 8 13

   120 90 60

BUILD & BURN Week 4: Growth BUILD & BURN Week 4:   Day 1 Growth Exercise







Sets

Reps

Rest (Sec)

3 3 2

13 8 5

60 90 120

5 3 5

   5 8 13

   120 90 60

Tate Press Tricep Rope Pushdowns   Incline Tricep Extensions (dumbbell) AI High Pull Wide Grip Pulldown Pulldown & Pressdown BUILD & BURN Week 4:   Day 2 Size Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift AI Squat & Press Alternate Incline Dumbbell Press Low Pulley Row Wide Grip







Sets

Reps

Rest (Sec)

3 3 2

13 8 5

60 90 120

3 5 5

   5 8 13

   120 90 60

BUILD & BURN Week 4:   Day 3 Size Exercise Calf Press Seated Calf Raises   One Leg Calf Raise (Dumbbell) AI Pulldown & Pressdown High Pull Shrug







Sets

Reps

Rest (Sec)

2 3 3

13 8 5

60 90 120

5 5 3

   5 8 13

   60 90 120

BUILD & BURN Week 4:   Day 4 Size Exercise





Sets

Standing Dumbbell Curl Seated Dumbbell Curl Barbell Curl AI Bent Dumbbell Row Curl & Press Upright Dumbbell Row



Reps

Rest (Sec)

2 3 3

13 8 5

60 90 120

3 5 5

   5 8 13

   120 90 60

BUILD & BURN Week 5: Lean Muscle BUILD & BURN Week 5:   Day 1 Lean Muscle Exercise







Sets

Reps

Rest (Sec)

Cable Curls Dumbbell Curls Incline Dumbbell Curls Barbell Curls

2 2 2 2

13 13 8 8

60 60 90 90

AI Curl & Press Seated Shoulder Press Wide Grip Pulldowns Standing Lateral Raise

3 5 3 2

   8 8 13 13

   90 90 60 60

BUILD & BURN Week 5: Day 2 Lean Muscle Exercise Step Ups Reverse Lunge Dumbbell Squat Stiff Leg Deadlift AI Squat & 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

BUILD & BURN Week 5:   Day 3 Lean Muscle Exercise Tricep Rope Pushdowns Close Hands Push ups Incline Tricep extension (barbell) Tate Press AI Pulldown & Pressdown Standing Dumbbell Press Upright Row 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

BUILD & BURN Week 5:   Day 4 Lean Muscle Exercise

Seated Calf Raise Calf Press One leg Calf Raise (dumbbell) AI Cable 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

BUILD & BURN Week 6: Lean Muscle BUILD & BURN Week 6:   Day 1 Lean Muscle Exercise







Sets

Reps

Rest (Sec)

Incline Tricep Extensions (dumbbell) Rope Pushdowns   Tate Press One Hand Push ups

2 2 2 2

13 13 8 8

60 60 90 90

AI Pulldown & Pressdown High Pull Wide Grip Pulldown Front Raise Plate

3 5 3 2

   8 8 13 13

   90 90 60 60

BUILD & BURN Week 6:   Day 2 Lean Muscle Exercise Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Step Ups AI Squat & Press Alternate Incline Dumbbell Press Low Pulley Row Wide Grip 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

BUILD & BURN Week 6:   Day 3 Lean Muscle Exercise







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 BUILD & BURN Week 6:   Day 4 Lean Muscle 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

BUILD & BURN Week 7: Lean Muscle BUILD & BURN Week 7:   Day 1 Lean Muscle Exercise



Reverse Curls Incline Dumbbell Curls Standing Dumbbell Curls   Rope Curls   AI Pullovers Seated Shoulder 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

BUILD & BURN Week 7:   Day 2 Lean Muscle Exercise





Sets

Dumbbell Squat Reverse Lunge Step Up Get ups AI Squat & 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

BUILD & BURN Week 7:   Day 3 Lean Muscle 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

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







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

BUILD & BURN Week 8: Lean Muscle BUILD & BURN Week 8:   Day 1 Lean Muscle 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

Tate Press Tricep Rope Pushdowns   Incline Tricep Extensions (dumbbell) Spiderman Push ups AI High Pull Reverse Grip Pulldown Pulldown & Pressdown Bent Dumbbell Row BUILD & BURN Week 8:   Day 2 Lean Muscle Exercise 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

BUILD & BURN Week 8:   Day 3 Lean Muscle Exercise







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 BUILD & BURN Week 8:   Day 4 Lean Muscle Exercise One Arm Dumbbell Row Standing Dumbbell Curl Barbell Curl Seated Dumbbell Curl AI Bent Dumbbell Row Low Pulley Row Wide Grip Incline Dumbbell 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

BUILD & BURN Week 9: Definition BUILD & BURN Week 9:   Day 1 Definition Exercise



Rope Curls Dumbbell Curls Incline Dumbbell Curls Barbell Curls AI Dumbbell Upright Row Seated Shoulder Press Incline Dumbbell 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

BUILD & BURN Week 9:   Day 2 Definition Exercise Step Ups Dumbbell Squat Reverse Lunge Stiff Leg Deadlift AI Squat & 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

BUILD & BURN Week 9:   Day 3 Definition Exercise Tricep Rope Pushdowns Close Hands Push ups Incline 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

BUILD & BURN Week 9:   Day 4 Definition Exercise Seated Calf Raise Calf Press One leg Calf Raise (dumbbell) AI Low Pulley Row Wide Grip Curl & Press Cable 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

BUILD & BURN Week 10: Definition BUILD & BURN Week 10:   Day 1 Definition Exercise







Sets

Reps

Rest (Sec)

Incline Tricep Extensions (dumbbell) Tricep Rope Pushdowns   Tate Press One Hand Push ups

2 2 2 2

21 21 13 13

60 60 90 90

AI Pulldown & Pressdown High Pull Wide Grip Pulldown Bent Dumbbell Row Front Raise Plate

3 3 3 2 2

   13 13 13 21 21

   90 90 90 60 60

BUILD & BURN Week 10:   Day 2 Definition 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

BUILD & BURN Week 10:   Day 3 Definition Exercise







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 BUILD & BURN Week 10:   Day 4 Definition 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

BUILD & BURN Week 11: Definition BUILD & BURN Week 11:   Day 1 Definition Exercise



Reverse Curls Incline Dumbbell Curls Standing Dumbbell Curls   Cable Curls   AI Pullovers Seated Shoulder 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

BUILD & BURN Week 11:   Day 2 Definition Exercise Dumbbell Squat Reverse Lunge Step Up Get ups AI Squat & 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

BUILD & BURN Week 11:   Day 3 Definition Exercise







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 Incline Tricep Extension (dumbbell) AI Pulldown & Pressdown One Arm Dumbbell Row Lateral   Dumbbell Upright Row Reverse Grip Pulldown Standing Lateral Raise BUILD & BURN Week 11:   Day 4 Definition Exercise One leg calf Raise  (dumbbell) Calf Press Seated Calf Raise AI Pullovers Alternate Incline Dumbbell Press Cable Cross Over (high) Front Raise (Plate) Incline Dumbbell Flyes







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

BUILD & BURN Week 12: Definition BUILD & BURN Week 12:   Day 1 Definition Exercise







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

Tate Press Tricep Rope Pushdowns   Incline Tricep Extensions (dumbbell) Spiderman Push ups AI High Pull Close Grip Pulldown Pulldown & Pressdown Bent Dumbbell Row Triple Raises BUILD & BURN Week 12:   Day 2 Definition 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

BUILD & BURN Week 12:   Day 3 Definition Exercise







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 BUILD & BURN Week 12:   Day 4 Definition 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 Dumbbell 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

AI Manual Build Burn

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