ADONISINDEXWORKOUTBURN

WaisttoHeightRatio52%
LeanMuscle,Definition,MetabolicAcceleration

Cycle1Weeks14LeanMuscle
Mediumweights,6090secondsrest,813reps

Cycle2Weeks58Definition
Moderateweights,6090secondsrest,821reps

Cycle3Weeks912MetabolicAcceleration
Lightweights,3060secondsrest,1321reps





ADONISINDEXWaisttoHeightChartBURN
IFyourwaisttoheightratioisinthischartusetheAdonisIndexBURNProgram

AdonisIndexProgramBURN
WaisttoHeightRatio52%
Height(feet'Inches) WaistMeasurement(Inches)
5'0(60) 31.2 31.8 32.4 33 33.6

5'1(61)
5'2(62) 31.72
32.24
32.33
32.86
32.94
33.48
33.55
34.1
34.16
34.72
5'3(63) 32.76 33.39 34.02 34.65 35.28
5'4(64) 33.28 33.92 34.56 35.2 35.84
5'5(65) 33.8 34.45 35.1 35.75 36.4
5'6(66) 34.32 34.98 35.64 36.3 36.96
5'7(67) 34.84 35.51 36.18 36.85 37.52
5'8(68) 35.36 36.04 36.72 37.4 38.08
5'9(69) 35.88 36.57 37.26 37.95 38.64
5'10(70) 36.4 37.1 37.8 38.5 39.2
5'11(71) 36.92 37.63 38.34 39.05 39.76
6'0(72) 37.44 38.16 38.88 39.6 40.32
6'1(73) 37.96 38.69 39.42 40.15 40.88
6'2(74) 38.48 39.22 39.96 40.7 41.44
6'3(75) 39 39.75 40.5 41.25 42
6'4(76) 39.52 40.28 41.04 41.8 42.56
6'5(77) 40.04 40.81 41.58 42.35 43.12
6'6(78) 40.56 41.34 42.12 42 43.68
6'7(79) 41.08 41.87 42.66 43.45 44.24
6'8(80) 41.6 42.4 43.2 44 44.8
6'9(81) 42.12 42.93 43.74 44.55 45.36
6'10(82) 42.64 43.46 44.28 45.1 45.92
6'11(83) 43.16 43.99 44.82 45.65 46.48
7'0(84) 43.68 44.52 45.36 46.2 47.04


Warmingup

Agoodwarmupbeforeanyworkoutisimportant.

Gothroughthefollowingwarmupbeforeeachworkoutusingalightmanageableweightforeachofthe

exercises:

(Note:Choosewarmupweightsthatareapproximately3050%ofyourworkingweight.)

Curl&press 1setx21reps 30secondsrest

PushUps 1setx21reps 30secondsrest

BentDumbbellRow 1setx21reps 30secondsrest

StepUps(bodyweight) 1setx13reps 30secondsrest

Pulldown&Pressdown 1setx21reps 30secondsrest

BodyweightSquats 1setx21reps 30secondsrest

Intervals

Intervaltraininghelpsboostyourcalorieburning,andismoreeffectivethanregularslowpacedcardio
training.

Intervaltrainingissimplydoingperiodsofhighintensityexercisemixedwithperiodsoflowintensity
exercise;Forexamplewalking/running.Ifyouareusingamachineinagymusethespeedsettingto
increaseintensityandlowerintensity.

Shorterintervalsaremeanttobedoneathigherintensitythanlongerintervals.
1minuteintervalhighestintensity
2minuteintervalmoderatehighintensity
3minuteintervalmoderateintensity

IntervalExample:
Walk/Runtreadmillinterval:
5minwarmupTreadmillspeed3.2(walkingspeed)
1minintervalTreadmillspeed7.5(runningspeed)
1minrestTreadmillspeed3.5(briskwalk)
2minintervalTreadmillspeed7.0(moderaterunspeed)
2minrestTreadmillspeed3.5(briskwalk)
3minintervalTreadmillspeed6.5(joggingspeed)

Complete2intervalworkoutsperweek.

Eachintervalworkouttakes27minutes

Doyourintervalworkoutsonanydayyouwish.Combinethemwith2ofyourregularAdonisIndex
workouts,ordothemonyouroffdaysthatyouarenotdoingyourAdonisIndexworkouts.

CompleteoneofeachIntervalworkoutDay1andDay2eachweek.

IntervalExerciseChoices:

Bike(outside)
Stationarybike
Treadmill
Walk/jog/run(outside)

INTERVALSDAY1 INTERVALSDAY2
5Intervals Mins 8Intervals Mins
Warmup 5 Warmup 3
Intrerval1 1 Interval1 1
Rest 1 rest 1
interval2 2 interval2 1
rest 2 rest 1
Interval3 3 interval3 2
Rest 3 rest 2
Intrerval4 2 intreval4 2
Rest 2 rest 2
Interval5 1 intreval5 2
CoolDown 5 rest 2
Total 27 interval6 1
rest 1
interval7 1
rest 1
Interval8 1
CoolDown 3
Total 27


BURNWeek1:LeanMuscle
BURNWeek1:
Day1LeanMuscle
Exercise
Sets Reps Rest (Sec)
RopeCurls 2 13 60
DumbbellCurls 2 13 60
InclineDumbbellCurls 2 8 90
BarbellCurls 2 8 90
AI
Curl&Press 3 8 90
SeatedDumbbellPress 5 8 90
WideGripPulldowns 3 13 60
StandingLateralRaise 2 13 60

BURNWeek1:
Day2LeanMuscle
Exercise
Legs Sets Reps Rest (Sec)
StepUps 2 13 60
ReverseLunge 2 13 60
DumbbellSquat 2 8 90
StiffLegDeadlift 2 8 90
AI
SquatandPress 3 8 90
InclineDumbbellPress 5 8 90
HighPull 3 13 60
Shrugs 2 13 60

BURNWeek1:
Day3LeanMuscle
Exercise
Sets Reps Rest (Sec)
TricepRopePushdowns 2 13 60
CloseHandsPushups 2 13 60
Tricepextension(barbell) 2 8 90
TatePress 2 8 90
AI
Pulldown&Pressdown 3 8 90
StandingDumbbellPress 5 8 90
DumbbellUprightRow 3 13 60
BentDumbbellRow 2 13 60

BURNWeek1:
Day4LeanMuscle
Exercise
Sets Reps Rest (Sec)
SeatedCalfRaise 3 13 60
CalfPress 3 13 60
OnelegCalfRaise(dumbbell) 2 8 90
AI
RopeFacePulls 3 13 90
LowPulleyRowWideGrip 5 8 90
Curl&Press 2 8 60
SeatedLateralRaises 3 13 60

BURNWeek2:LeanMuscle
BURNWeek2:
Day1LeanMuscle
Exercise
Sets Reps Rest (Sec)
TricepExtensions(dumbbell) 2 13 60
RopePushdowns 2 13 60
TatePress 2 8 90
OneHandPushups 2 8 90
AI
Pulldown&Pressdown 3 8 90
HighPull 5 8 90
WideGripPulldown 3 13 60
FrontRaisePlate 2 13 60

BURNWeek2:
Day2LeanMuscle
Exercise
Legs Sets Reps Rest (Sec)
ReverseLunge 2 13 60
DumbbellSquat 2 13 60
StiffLegDeadlift 2 8 90
StepUps 2 8 90
AI
Squat&Press 3 8 90
AlternateInclineDumbbellPress 5 8 90
LowPulleyWideGripRow 3 13 60
BentLateralRaise 2 13 60

BURNWeek2:
Day3LeanMuscle
Exercise
Sets Reps Rest (Sec)
CalfPress 3 13 60
StandingCalfRaises 3 13 60
OnelegCalfRaise(dumbbell) 2 8 90
AI
Pulldown&Pressdown 3 8 90
HighPull 5 8 90
SeatedlateralRaises 3 13 60
Shrugs 2 13 60

BURNWeek2:
Day4LeanMuscle
Exercise
Sets Reps Rest (Sec)
HammerCurl 2 13 60
StandingDumbbellCurl 2 13 60
SeatedDumbbellCurl 2 8 90
BarbellCurl 2 8 90
AI
BentDumbbellRow 3 8 90
StandingDumbbellPress 5 8 90
InclineDumbbellPress 3 13 60
StandingLateralRaise 2 13 60

BURNWeek3:LeanMuscle
BURNWeek3:
Day1LeanMuscle
Exercise
Sets Reps Rest (Sec)
ReverseCurls 2 13 60
InclineDumbbellCurls 2 13 60
StandingDumbbellCurls 2 8 90
RopeCurls 2 8 90
AI
Pullovers 3 8 90
SeatedDumbbellPress 5 8 90
WideGripPulldowns 3 13 60
DumbbellFrontRaise 2 13 60

BURNWeek3:
Day2LeanMuscle
Exercise
Sets Reps Rest (Sec)
DumbbellSquat 2 13 60
ReverseLunge 2 13 60
StepUp 2 8 90
Getups 2 8 90
AI
SquatandPress 3 8 90
InclineDumbbellPress 5 8 90
HighPull 3 13 60
SeatedLateralraise 2 13 60

BURNWeek3:
Day3LeanMuscle
Exercise
Sets Reps Rest (Sec)
OffsetPushups 2 13 60
TatePress 2 13 60
OneHandPushups 2 8 90
TricepExtension(dumbbell) 2 8 90
AI
Pulldown&Pressdown 3 8 90
OneArmDumbbellRowWide 5 8 90
DumbbellUprightRow 3 13 60
ReverseGripPulldown 2 13 60

BURNWeek3:
Day4LeanMuscle
Exercise
Legs Sets Reps Rest (Sec)
OnelegcalfRaise(dumbbell) 3 13 60
CalfPress 3 13 60
SeatedCalfRaise 2 8 90
AI
Pullovers 3 8 90
AlternateInclinePress 5 8 90
CableCrossOver(high) 3 13 60
InclineFyles 2 13 60

BURNWeek4:LeanMuscle
BURNWeek4:
Day1LeanMuscle
Exercise
Sets Reps Rest (Sec)
TatePress 2 13 60
RopePushdowns 2 13 60
TricepExtensions(dumbbell) 2 8 90
SpidermanPushups 2 8 90
AI
HighPull 3 8 90
CloseGripPulldown 5 8 90
Pulldown&Pressdown 3 13 60
BentDumbbellRow 2 13 60

BURNWeek4:
Day2LeanMuscle
Exercise
Legs Sets Reps Rest (Sec)
ReverseLunge 2 13 60
DumbbellSquat 2 13 60
StiffLegDeadlift 2 8 90
OneLegDeadlift 2 8 90
AI
Squat&Press 3 8 90
AlternateInclineDumbbellPress 5 8 90
CableCrossOverHigh 3 13 60
FrontRaise(Plate) 2 13 60

BURNWeek4:
Day3LeanMuscle
Exercise
Sets Reps Rest (Sec)
CalfPress 2 13 60
SeatedCalfRaises 3 13 60
OneLegCalfRaise(Dumbbell) 3 8 90
AI
Pulldown&Pressdown 3 8 90
HighPull 5 8 90
StandingLateralRaise 3 13 60
Curl&Press 2 13 60

BURNWeek4:
Day4LeanMuscle
Exercise
Sets Reps Rest (Sec)
OneArmDumbbellRow 2 13 60
StandingDumbbellCurl 2 13 60
BarbellCurl 2 8 90
SeatedDumbbellCurl 2 8 90
AI
BentDumbbellRow 2 13 90
LowPulleyRowWideGrip 5 8 90
InclineFlye 3 13 60
InclineDumbbellPress 3 8 60

BURNWeek5:Definition
BURNWeek5:
Day1Definition
Exercise
Sets Reps Rest (Sec)
RopeCurls 2 21 60
DumbbellCurls 2 21 60
InclineDumbbellCurls 2 13 90
BarbellCurls 2 13 90
AI
DumbbellUprightRow 3 13 90
SeatedDumbbellPress 3 13 90
InclineFlye 3 13 90
Pullovers 2 21 60
StabilityBallRollouts 2 21 60

BURNWeek5:
Day2Definition
Exercise
Sets Reps Rest (Sec)
StepUps 2 21 60
DumbbellSquat 2 21 60
ReverseLunge 2 13 90
StiffLegDeadlift 2 13 90
AI
SquatandPress 3 13 90
InclineDumbbellPress 3 13 90
CableCrossOverMid 3 13 90
SeatedLateralRaise 2 21 60
Shrugs 2 21 60

BURNWeek5:
Day3Definition
Exercise
Sets Reps Rest (Sec)
TricepRopePushdowns 2 21 60
CloseHandsPushups 2 21 60
Tricepextension(barbell) 2 13 90
TatePress 2 13 90
AI
Pulldown&Pressdown 3 13 90
StandingDumbbellPress 3 13 90
DumbbellUprightRow 3 13 90
BentDumbbellRow 2 21 60
StabilityBallRollouts 2 21 60

BURNWeek5:
Day4Definition
Exercise
Rest
Sets Reps (Sec)
SeatedCalfRaise 3 21 60
CalfPress 3 21 60
OnelegCalfRaise(dumbbell) 2 13 90
AI
LowPulleyRowWideGrip 3 13 90
Curl&Press 3 13 90
RopeFacePulls 3 13 90
SeatedLateralRaises 2 21 60
StabilityBallCurlups 2 21 60

BURNWeek6:Definition

BURNWeek6:
Day1Definition
Exercise
Sets Reps Rest (Sec)
TricepExtensions(dumbbell) 2 21 60
RopePushdowns 2 21 60
TatePress 2 13 90
OneHandPushups 2 13 90
AI
Pulldown&Pressdown 3 13 90
HighPull 3 13 90
WideGripPulldown 3 13 90
BentDumbbellRow 2 21 60
FrontRaisePlate 2 21 60

BURNWeek6:
Day2Definition
Exercise
Rest
Sets Reps (Sec)
ReverseLunge 2 21 60
DumbbellSquat 2 21 60
StiffLegDeadlift 2 13 90
StepUps 2 13 90
AI
Squat&Press 3 13 90
AlternateInclineDumbbellPress 3 13 90
LowPulleyRowWideGrip 3 13 90
LowCableCrossOver 2 21 60
BentLateralRaise 2 21 60

BURNWeek6:
Day3Definition
Exercise
Sets Reps Rest (Sec)
CalfPress 3 21 60
StandingCalfRaises 3 21 60
OnelegCalfRaise(dumbbell) 2 13 90
AI
Pulldown&Pressdown 3 13 90
HighPull 3 13 90
LowPulleyRowCloseGrip 3 13 90
TripleRaise 2 21 60
Shrugs 2 21 60

BURNWeek6:
Day4Definition
Exercise
Sets Reps Rest (Sec)
HammerCurl 2 21 60
StandingDumbbellCurl 2 21 60
SeatedDumbbellCurl 2 13 90
BarbellCurl 2 13 90
AI
Pullovers 3 13 90
StandingDumbbellPress 3 13 90
InclineDumbbellPress 3 13 90
BentLateralRaises 2 21 60
StandingLateralRaise 2 21 60

BURNWeek7:Definition
BURNWeek7:
Day1Definition
Exercise
Sets Reps Rest (Sec)
ReverseCurls 2 21 60
InclineDumbbellCurls 2 21 60
StandingDumbbellCurls 2 13 90
RopeCurls 2 13 90
AI
Pullovers 3 13 90
SeatedDumbbellPress 3 13 90
WideGripPulldowns 3 13 90
BentDumbbellRow 2 21 60
DumbbellFrontRaise 2 21 60

BURNWeek7:
Day2Definition
Exercise
Sets Reps Rest (Sec)
DumbbellSquat 2 21 60
ReverseLunge 2 21 60
StepUp 2 13 90
Getups 2 13 90
AI
SquatandPress 3 13 90
InclineDumbbellPress 3 13 90
HighPull 3 13 60
Curl&Press 2 21 60
SeatedLateralraise 2 21 60

BURNWeek7:
Day3Definition
Exercise
Sets Reps Rest (Sec)
OffsetPushups 2 21 60
TatePress 2 21 60
OneHandPushups 2 13 90
TricepExtension(dumbbell) 2 13 90
AI
Pulldown&Pressdown 3 13 90
OneArmDumbbellRowWide 3 13 90
DumbbellUprightRow 3 13 90
ReverseGripPulldown 2 21 60
StandingLateralRaise 2 21 60

BURNWeek7:
Day4Definition
Exercise
Sets Reps Rest (Sec)
OnelegcalfRaise(dumbbell) 3 21 60
CalfPress 3 21 60
SeatedCalfRaise 2 13 90
AI
Pullovers 3 13 90
AlternateInclinePress 3 13 90
CableCrossOver(high) 3 13 90
FrontRaise(Plate) 2 21 60
InclineFyles 2 21 60

BURNWeek8:Definition
BURNWeek8:
Day1Definition
Exercise
Sets Reps Rest (Sec)
TatePress 2 21 60
RopePushdowns 2 21 60
TricepExtensions(dumbbell) 2 13 90
SpidermanPushups 2 13 90
AI
HighPull 3 13 90
CloseGripPulldown 3 13 90
Pulldown&Pressdown 2 21 60
BentDumbbellRow 2 21 60
TripleRaises 3 21 60

BURNWeek8:
Day2Definition
Exercise
Sets Reps Rest (Sec)
ReverseLunge 2 21 60
DumbbellSquat 2 21 60
StiffLegDeadlift 2 13 90
OneLegDeadlift 2 13 90
AI
Squat&Press 3 13 90
AlternateInclineDumbbellPress 3 13 90
InclineDumbbellPress 2 13 90
CableCrossOverHigh 3 21 60
FrontRaise(Plate) 2 21 60

BURNWeek8:
Day3Definition
Exercise
Sets Reps Rest (Sec)
CalfPress 2 21 60
SeatedCalfRaises 3 21 60
OneLegCalfRaise(Dumbbell) 3 13 90
AI 13
Pulldown&Pressdown 3 13 90
HighPull 3 13 90
SeatedDumbbellPress 3 13 90
StabilityBallCurlUp 2 21 60
StabilityBallRollOut 2 21 60

BURNWeek8:
Day4Definition
Exercise
Sets Reps Rest (Sec)
SeatedDumbbellCurl 2 21 60
StandingDumbbellCurl 2 21 60
BarbellCurl 2 13 90
OneArmDumbbellRow 2 13 90
AI
BentDumbbellRow 3 13 90
LowPulleyRowWideGrip 3 13 90
SeatedDumbbellLaterals 3 13 90
InclineFlye 2 21 60
StabilityBallCurlUp 2 21 60

BURNWeek9:MetabolicAcceleration

BURNWeek9:
Day1MetabolicAcceleration
Exercise
Sets Reps Rest (Sec)
CableCurls 2 21 60
DumbbellCurls 2 13 60
TricepRopePushdowns 2 21 60
TricepExtension(Dumbbell) 2 13 90
AI
DumbbellUprightRow 3 13 90
SeatedDumbbellPress 3 13 90
InclineFlye 3 13 90
Shrugs 2 21 60
StabilityBallRollouts 2 21 60

BURNWeek9:Day2MetabolicAcceleration
WHOLEBODYCIRCUITS
Circuit1Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

PushUps 21
BodyweightSquats 21
CurlandPress 13
3MinRestthenmoveontoCircuit2
Circuit2Compete3setsofthefollowing
exercisesbacktobacktoback

Take1minuterestbetweeneachcircuit Reps
CloseHandsPushUps 21
PrisonerSquat 21
BentDumbbellRow 13
3MinRestthenmoveontoCircuit3

Circuit3Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
ReverseLunge 13
WideGripPulldowns 13

StabilityBallCurlUps 21
3MinRestthenmoveontoCircuit4
Circuit4Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
InclineDumbbellPress 13
StandingCalfRaises 21

StabilityBallRollOuts 21
3MinRestthenmoveontoCircuit5
Circuit5Compete3setsofthe
followingexercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

Dips 21
SeatedCalfRaises 21
DumbbellSquat&Press 13

BURNWeek9:
Day3MetabolicAcceleration
Exercise
Sets Reps Rest (Sec)
StepUps 2 21 60
DumbbellSquat 2 21 60
ReverseLunge 2 13 90
StiffLegDeadlift 2 13 90
AI
Squat&Press 3 13 90
InclineDumbbellPress 3 13 90
WideGripPulldown 3 13 90
BentDumbbellRow 2 21 60
StandingLateralRaises 2 21 60

BURNWeek9:Day4MetabolicAcceleration
WHOLEBODYCIRCUITS
Circuit1Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
BodyweightSquats 21
OffsetPushups 8
StabilityBallRollOuts 13
3MinRestthenmoveontoCircuit2
Circuit2Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
PushUp&Row 8
ReverseLunge 21
StandingDumbbellPress 13
3MinRestthenmoveontoCircuit3
Circuit3Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
StandingCalfRaises 21
UprightDumbbellRow 13
StabilityBallCurlUps 21
3MinRestthenmoveontoCircuit4
Circuit4Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
CloseHandsPushUps 13
PrisonerSquat 21
StabilityBallRollOuts 21
3MinRestthenmoveontoCircuit5
Circuit5Compete3setsofthe
followingexercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
BenchSquat&Press 13
StandingCalfRaises 21
Dips 21

BURNWeek10:MetabolicAcceleration

BURNWeek10:
Day1MetabolicAcceleration
Exercise
Sets Reps Rest (Sec)
DumbbellCurls 2 21 60
BarbellCurls 2 13 90
Tricepextension(barbell) 2 21 60
TatePress 2 13 90
AI
Pulldown&Pressdown 3 13 90
AlternateInclinePress 3 13 90
HighPull 3 13 90
BentDumbbellRow 2 21 60
StabilityBallRollouts 2 21 60

BURNWeek10:Day2MetabolicAcceleration
WHOLEBODYCIRCUITS
Circuit1Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
SpidermanPushups 8
BodyweightSquats 21
Curl&Press 13
3MinRestthenmoveontoCircuit2
Circuit2Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
CloseHandsPushup 21
ReverseLunge 13
StandingDumbbellPress 13
3MinRestthenmoveontoCircuit3
Circuit3Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
PrisonerSquat 21
UprightDumbbellRow 13
StabilityBallCurlUps 21
3MinRestthenmoveontoCircuit4
Circuit4Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
BentDumbbellRow 13
StandingCalfRaises 21
StabilityBallRollOuts 21
3MinRestthenmoveontoCircuit5
Circuit5Compete3setsofthe
followingexercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
Pushups 21
StandingCalfRaises 21
Squat&Press 13


BURNWeek10:
Day3MetabolicAcceleration
Exercise
Sets Reps Rest (Sec)
ReverseLunge 2 21 60
DumbbellSquat 2 21 60
StiffLegDeadlift 2 13 90
StepUps 2 13 90
AI
Squat&Press 3 13 90
AlternateInclineDumbbellPress 3 13 90
LowPulleyRowWideGrip 3 13 90
LowCableCrossOver 2 21 60
BentLateralRaise 2 21 60

BURNWeek10:Day4MetabolicAcceleration
WHOLEBODYCIRCUITS
Circuit1Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

BodyweightSquats 21
StabilityBallRollouts 13

ReverseLunges
3MinRestthenmoveontoCircuit2
13


Circuit2Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
CloseHandsPushUps 21
TripleRaise 21

BulgarianSquat
3MinRestthenmoveontoCircuit3
13

Circuit3Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

StabilityBallCurlUps 21
Curl&Press 13

ReverseLunge
3MinRestthenmoveontoCircuit4
13

Circuit4Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

Pushups
StandingCalfRaises
21
21
CloseGripPulldowns 13
3MinRestthenmoveontoCircuit5
Circuit5Compete3setsofthefollowing

exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

StandingCalfRaise
CableCrossoverLowfinish
21
13
UprightDumbbellRow 13

BURNWeek11:MetabolicAcceleration

BURNWeek11:
Day1MetabolicAcceleration
Exercise
Sets Reps Rest (Sec)
TricepExtension(barbell) 2 21 60
TatePress 2 13 90
StandingDumbbellCurls 2 21 60
CableCurls 2 13 90
AI
Pullovers 3 13 90
SeatedDumbbellPress 3 13 90
WideGripPulldowns 3 13 90
BentDumbbellRow 2 21 60
FrontRaisePlate 2 21 60

BURNWeek11:Day2MetabolicAcceleration
WHOLEBODYCIRCUITS
Circuit1Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

BodyweightSquats 21
StabilityBallRollouts 13
Pushups 21
3MinRestthenmoveontoCircuit2

Circuit2Compete3setsofthefollowing
exercisesbacktobacktoback

Take1minuterestbetweeneachcircuit Reps

BulgarianSquat 13
UprightRow 21
StandingDumbbellPress 13
3MinRestthenmoveontoCircuit3
Circuit3Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
StabilityBallCurlUps 21
FrontRaisePlate 13
PrisonerSquat 21
3MinRestthenmoveontoCircuit4
Circuit4Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
ReverseLunge 13
Curl&Press 21
WideGripPulldowns 13
3MinRestthenmoveontoCircuit5
Circuit5Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
StandingCalfRaise 21
InclineDumbbellPress 13
BodyweightSquats 21


BURNWeek11:
Day3Definition
Exercise
Sets Reps Rest (Sec)
PrisonerSquat 2 21 60
DumbbellSquat 2 21 60
StiffLegDeadlift 2 13 90
GetUps 2 13 90
AI
Squat&Press 3 13 90
AlternateInclineDumbbellPress 3 13 90
InclineDumbbellPress 3 13 90
CableCrossOverHigh 2 21 60
FrontRaise(Plate) 2 21 60



BURNWeek11:Day2MetabolicAcceleration
WHOLEBODYCIRCUITS
Circuit1Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
DeclinePushups 21
Stepup 13
StabilityBallRollouts 21
3MinRestthenmoveontoCircuit2
Circuit2Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
ReverseLunge 13
StabilityBallCurlUps 21
Pulldown&Pressdown 13
3MinRestthenmoveontoCircuit3
Circuit3Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
StabilityBallCurlUps 21
CableCrossoverHigh 13
PrisonerSquat 21
3MinRestthenmoveontoCircuit4
Circuit4Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
Squat&Press 13
StandingCalfRaise 21
UprightDumbbellRow 13
3MinRestthenmoveontoCircuit5
Circuit5Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
StandingCalfRaise 21
InclineFlye 13
StabilityBallRollouts 21


BURNWeek12:MetabolicAcceleration

BURNWeek12:
Day1MetabolicAcceleration
Exercise
Sets Reps Rest (Sec)
TripleCurl 2 21 60
StandingDumbbellCurl 2 13 90
Tricepextension(barbell) 2 21 60
TatePress 2 13 90
AI
Pulldown&Pressdown 3 13 90
LowPulleyRowWideGrip 3 13 90
SeatedDumbbellLaterals 3 13 90
InclineFlye 2 21 60
TripleRaise 2 21 60

BURNWeek12:Day2MetabolicAcceleration
WHOLEBODYCIRCUITS
Circuit1Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

TripleRaise 21
ReverseLunge 13
StabilityBallCurlUps 21
3MinRestthenmoveontoCircuit2
Circuit2Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

StepUps 13
StabilityBallRollouts 21
Curl&Press 13

3MinRestthenmoveontoCircuit3
Circuit3Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
PrisonerSquat 21
Pulldown&Pressdown 13
BentDumbbellRow 21

3MinRestthenmoveontoCircuit4
Circuit4Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
Squat&Press 13

StandingCalfRaise 21
LowCableCrossover 13
3MinRestthenmoveontoCircuit5
Circuit5Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
StandingCalfRaise 21

BenchSquat&Press 13
Pushups 21

BURNWeek12:
Day3MetabolicAcceleration
Exercise
Sets Reps Rest (Sec)
DumbbellSquat 2 21 60
ReverseLunge 2 21 60
StepUp 2 13 90
Getups 2 13 90
AI
SquatandPress 3 13 90
InclineDumbbellPress 3 13 90
HighPull 3 13 60
Curl&Press 2 21 60
SeatedLateralraise 2 21 60

BURNWeek12:Day4MetabolicAcceleration
WHOLEBODYCIRCUITS
Circuit1Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps

PrisonerSquat 21
Pulldown&Pressdown 13
BentDumbbellRow 21
3MinRestthenmoveontoCircuit2
Circuit2Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
StepUps 13
StabilityBallRollouts 21
Curl&Press 13
3MinRestthenmoveontoCircuit3
Circuit3Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
StabilityBallCurlUps 21
ReverseLunge 13
TripleRaise 21
3MinRestthenmoveontoCircuit4
Circuit4Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
Squat&Press 13
BodyweightSquat 21
LowCableCrossover 13
3MinRestthenmoveontoCircuit5
Circuit5Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit Reps
StandingCalfRaise 21
Squat&Press 13
Pushups 21