Adonis Burn Workout 2.0

ADONISINDEXWORKOUTBURN
WaisttoHeightRatio52%
Hypertrophy,StrengthEndurance,Conditioning
&Endurance
Cycle1Weeks14Hypertrophy
Mediumweights,6090secondsrest,813reps
Cycle2Weeks58StrengthEndurance
Moderateweights,6090secondsrest,821reps
Cycle3Weeks912Conditioning&Endurance
Lightweights,3060secondsrest,1321reps
ADONISINDEXWaisttoHeightChartBURN
IFyourwaisttoheightratioisinthischartusetheAdonisIndexBURNProgram
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)
32.4
32.94
33.48
34.02
34.56
35.1
35.64
36.18
36.72
37.26
37.8
38.34
38.88
39.42
39.96
40.5
41.04
41.58
42.12
42.66
43.2
43.74
44.28
44.82
45.36
AdonisIndexProgramBURN
WaisttoHeightRatio52%
WaistMeasurement(Inches)
33
33.6
34.2
33.55
34.16
34.77
34.1
34.72
35.34
34.65
35.28
35.91
35.2
35.84
36.48
35.75
36.4
37.05
36.3
36.96
37.62
36.85
37.52
38.19
37.4
38.08
38.76
37.95
38.64
39.33
38.5
39.2
39.9
39.05
39.76
40.47
39.6
40.32
41.04
40.15
40.88
41.61
40.7
41.44
42.18
41.25
42
42.75
41.8
42.56
43.32
42.35
43.12
43.89
42
43.68
44.46
43.45
44.24
45.03
44
44.8
45.6
44.55
45.36
46.17
45.1
45.92
46.74
45.65
46.48
47.31
46.2
47.04
47.88
34.8
35.38
35.96
36.54
37.12
37.7
38.28
38.86
39.44
40.02
40.6
41.18
41.76
42.34
42.92
43.5
44.08
44.66
45.24
45.82
46.4
46.98
47.56
48.14
48.72
Warmingup
Agoodwarmupbeforeanyworkoutisimportant.
Gothroughthefollowingwarmupbeforeeachworkoutusingalightmanageableweightforeachofthe
exercises:
(Note:Choosewarmupweightsthatareapproximately3050%ofyourworkingweight.)
Curl&press
1setx21reps 30secondsrest
PushUps
StepUps(bodyweight)
Pulldown&Pressdown
BodyweightSquats
BentDumbbellRow
BURNWeek1:Hypertrophy
BURNWeek1:
Day1Hypertrophy
Exercise
RopeCurls
DumbbellCurls
InclineDumbbellCurls
BarbellCurls
AI
Curl&Press
SeatedDumbbellPress
WideGripPulldowns
StandingLateralRaise
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
BURNWeek1:
Day2Hypertrophy
Exercise
Legs
StepUps
ReverseLunge
DumbbellSquat
StiffLegDeadlift
AI
SquatandPress
InclineDumbbellPress
HighPull
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
BURNWeek1:
Day3Hypertrophy
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
TricepRopePushdowns
CloseHandsPushups
Tricepextension(barbell)
TatePress
AI
Pulldown&Pressdown
StandingDumbbellPress
DumbbellUprightRow
BentDumbbellRow
BURNWeek1:
Day4Hypertrophy
Exercise
SeatedCalfRaise
CalfPress
OnelegCalfRaise(dumbbell)
AI
RopeFacePulls
LowPulleyRowWideGrip
Curl&Press
SeatedLateralRaises
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
BURNWeek2:
Day1Hypertrophy
Exercise
TricepExtensions(dumbbell)
RopePushdowns
TatePress
OneHandPushups
AI
Pulldown&Pressdown
HighPull
WideGripPulldown
FrontRaisePlate
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
BURNWeek2:
Day2Hypertrophy
Exercise
Legs
ReverseLunge
DumbbellSquat
StiffLegDeadlift
StepUps
AI
Squat&Press
AlternateInclineDumbbellPress
LowPulleyWideGripRow
BentLateralRaise
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
BURNWeek2:
Day3Hypertrophy
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
CalfPress
StandingCalfRaises
AI
Pulldown&Pressdown
HighPull
SeatedlateralRaises
Shrugs
BURNWeek2:
Day4Hypertrophy
Exercise
HammerCurl
StandingDumbbellCurl
SeatedDumbbellCurl
BarbellCurl
AI
BentDumbbellRow
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
BURNWeek3:
Day1Hypertrophy
Exercise
ReverseCurls
StandingDumbbellCurls
RopeCurls
AI
Pullovers
SeatedDumbbellPress
WideGripPulldowns
DumbbellFrontRaise
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
BURNWeek3:
Day2Hypertrophy
Exercise
Sets
DumbbellSquat
ReverseLunge
StepUp
Getups
AI
SquatandPress
HighPull
SeatedLateralraise
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
BURNWeek3:
Day3Hypertrophy
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
OffsetPushups
TatePress
OneHandPushups
TricepExtension(dumbbell)
AI
Pulldown&Pressdown
OneArmDumbbellRowWide
DumbbellUprightRow
ReverseGripPulldown
BURNWeek3:
Day4Hypertrophy
Exercise
Legs
Sets
OnelegcalfRaise(dumbbell)
3
CalfPress
3
SeatedCalfRaise
2
AI
Pullovers
AlternateInclinePress
CableCrossOver(high)
InclineFyles
3
5
3
2
Reps
Rest (Sec)
13
13
8
60
60
90
8
8
13
13
90
90
60
60
BURNWeek4:
Day1Hypertrophy
Exercise
TatePress
RopePushdowns
SpidermanPushups
AI
HighPull
CloseGripPulldown
Pulldown&Pressdown
BentDumbbellRow
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
BURNWeek4:
Day2Hypertrophy
Exercise
Legs
ReverseLunge
DumbbellSquat
StiffLegDeadlift
OneLegDeadlift
AI
Squat&Press
CableCrossOverHigh
FrontRaise(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
BURNWeek4:
Day3Hypertrophy
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
CalfPress
SeatedCalfRaises
OneLegCalfRaise(Dumbbell)
AI
Pulldown&Pressdown
HighPull
Curl&Press
BURNWeek4:
Day4Hypertrophy
Exercise
OneArmDumbbellRow
BarbellCurl
SeatedDumbbellCurl
AI
BentDumbbellRow
InclineFlye
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
BURNWeek5:StrengthEndurance
BURNWeek5:
Day1StrengthEndurance
Exercise
RopeCurls
DumbbellCurls
BarbellCurls
AI
DumbbellUprightRow
SeatedDumbbellPress
InclineFlye
Pullovers
StabilityBallRollouts
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
BURNWeek5:
Day2Strength
Endurance
Exercise
StepUps
DumbbellSquat
ReverseLunge
StiffLegDeadlift
AI
SquatandPress
CableCrossOverMid
SeatedLateralRaise
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
BURNWeek5:
Exercise
TricepRopePushdowns
CloseHandsPushups
TatePress
AI
Pulldown&Pressdown
DumbbellUprightRow
BentDumbbellRow
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
BURNWeek5:
Exercise
SeatedCalfRaise
CalfPress
AI
Curl&Press
RopeFacePulls
SeatedLateralRaises
StabilityBallCurlups
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
BURNWeek6:
Exercise
RopePushdowns
TatePress
OneHandPushups
AI
Pulldown&Pressdown
HighPull
WideGripPulldown
BentDumbbellRow
FrontRaisePlate
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
BURNWeek6:
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
StepUps
AI
Squat&Press
LowCableCrossOver
BentLateralRaise
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
BURNWeek6:
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
CalfPress
StandingCalfRaises
AI
Pulldown&Pressdown
HighPull
LowPulleyRowCloseGrip
TripleRaise
Shrugs
BURNWeek6:
Exercise
HammerCurl
SeatedDumbbellCurl
BarbellCurl
AI
Pullovers
BentLateralRaises
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
BURNWeek7:
Exercise
ReverseCurls
RopeCurls
AI
Pullovers
SeatedDumbbellPress
WideGripPulldowns
BentDumbbellRow
DumbbellFrontRaise
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
BURNWeek7:
Exercise
DumbbellSquat
ReverseLunge
StepUp
Getups
AI
SquatandPress
HighPull
Curl&Press
SeatedLateralraise
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
BURNWeek7:
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
OffsetPushups
TatePress
OneHandPushups
TricepExtension(dumbbell)
AI
Pulldown&Pressdown
OneArmDumbbellRowWide
DumbbellUprightRow
ReverseGripPulldown
BURNWeek7:
Exercise
OnelegcalfRaise(dumbbell)
CalfPress
SeatedCalfRaise
AI
Pullovers
CableCrossOver(high)
FrontRaise(Plate)
InclineFyles
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
BURNWeek8:
Exercise
TatePress
RopePushdowns
SpidermanPushups
AI
HighPull
CloseGripPulldown
Pulldown&Pressdown
BentDumbbellRow
TripleRaises
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
BURNWeek8:
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
OneLegDeadlift
AI
Squat&Press
CableCrossOverHigh
FrontRaise(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
BURNWeek8:
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
CalfPress
SeatedCalfRaises
OneLegCalfRaise(Dumbbell)
AI
Pulldown&Pressdown
HighPull
SeatedDumbbellPress
StabilityBallCurlUp
StabilityBallRollOut
BURNWeek8:
Exercise
SeatedDumbbellCurl
BarbellCurl
OneArmDumbbellRow
AI
BentDumbbellRow
SeatedDumbbellLaterals
InclineFlye
StabilityBallCurlUp
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
BURNWeek9:Conditioning&Endurance
BURNWeek9:
Day1Conditioning&Endurance
Exercise
CableCurls
DumbbellCurls
TricepRopePushdowns
TricepExtension(Dumbbell)
AI
DumbbellUprightRow
SeatedDumbbellPress
InclineFlye
Shrugs
Sets
Reps
Rest (Sec)
2
2
2
2
21
13
21
13
60
60
60
90
3
3
3
2
2
13
13
13
21
21
90
90
90
60
60
BURNWeek9:Day2Conditioning&Endurance
WHOLEBODYCIRCUITS
Circuit1Compete3setsofthefollowing
exercisesbacktobacktoback
Take1minuterestbetweeneachcircuit
Reps
PushUps
21
BodyweightSquats
21
CurlandPress
13
3MinRestthenmoveontoCircuit2
Reps
CloseHandsPushUps
PrisonerSquat
BentDumbbellRow
21
21
13
Reps
ReverseLunge
WideGripPulldowns
StabilityBallCurlUps
13
13
21
Reps
StandingCalfRaises
StabilityBallRollOuts
Circuit5Compete3setsofthe
followingexercisesbacktobacktoback
Dips
SeatedCalfRaises
DumbbellSquat&Press
13
21
21
Reps
21
21
13
BURNWeek9:
Day3Conditioning&
Endurance
Exercise
StepUps
DumbbellSquat
ReverseLunge
StiffLegDeadlift
AI
Squat&Press
WideGripPulldown
BentDumbbellRow
StandingLateralRaises
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
WHOLEBODYCIRCUITS
Reps
BodyweightSquats
21
OffsetPushups
8
13
PushUp&Row
ReverseLunge
Reps
8
21
13
StandingCalfRaises
UprightDumbbellRow
Reps
21
13
21
CloseHandsPushUps
PrisonerSquat
Reps
13
21
21
BenchSquat&Press
StandingCalfRaises
Dips
Reps
13
21
21
BURNWeek10:
Exercise
DumbbellCurls
BarbellCurls
TatePress
AI
Pulldown&Pressdown
HighPull
BentDumbbellRow
Sets
Reps
Rest (Sec)
2
2
2
2
21
13
21
13
60
90
60
90
3
3
3
2
2
13
13
13
21
21
90
90
90
60
60
WHOLEBODYCIRCUITS
Reps
SpidermanPushups
8
BodyweightSquats
21
Curl&Press
13
CloseHandsPushup
ReverseLunge
21
13
13
PrisonerSquat
UprightDumbbellRow
BentDumbbellRow
StandingCalfRaises
Pushups
StandingCalfRaises
Squat&Press
Reps
21
13
21
Reps
Reps
13
21
21
Reps
21
21
13
BURNWeek10:
Exercise
ReverseLunge
DumbbellSquat
StiffLegDeadlift
StepUps
AI
Squat&Press
LowCableCrossOver
BentLateralRaise
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
WHOLEBODYCIRCUITS
Reps
BodyweightSquats
21
13
ReverseLunges
13
Reps
CloseHandsPushUps
TripleRaise
BulgarianSquat
21
21
13
Reps
Curl&Press
ReverseLunge
21
13
13
Pushups
StandingCalfRaises
CloseGripPulldowns
StandingCalfRaise
CableCrossoverLowfinish
UprightDumbbellRow
Reps
21
21
13
Reps
21
13
13
BURNWeek11:
Exercise
TricepExtension(barbell)
TatePress
CableCurls
AI
Pullovers
SeatedDumbbellPress
WideGripPulldowns
BentDumbbellRow
FrontRaisePlate
Sets
Reps
Rest (Sec)
2
2
2
2
21
13
21
13
60
90
60
90
3
3
3
2
2
13
13
13
21
21
90
90
90
60
60
WHOLEBODYCIRCUITS
Reps
BodyweightSquats
21
13
Pushups
21
Reps
BulgarianSquat
UprightRow
13
21
13
Reps
FrontRaisePlate
PrisonerSquat
21
13
21
ReverseLunge
Curl&Press
WideGripPulldowns
StandingCalfRaise
BodyweightSquats
Reps
13
21
13
Reps
21
13
21
BURNWeek11:
Exercise
PrisonerSquat
DumbbellSquat
StiffLegDeadlift
GetUps
AI
Squat&Press
CableCrossOverHigh
FrontRaise(Plate)
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
WHOLEBODYCIRCUITS
Reps
DeclinePushups
21
Stepup
13
21
Reps
ReverseLunge
Pulldown&Pressdown
13
21
13
Reps
CableCrossoverHigh
PrisonerSquat
21
13
21
Squat&Press
StandingCalfRaise
UprightDumbbellRow
StandingCalfRaise
InclineFlye
Reps
13
21
13
Reps
21
13
21
BURNWeek12:
Day1Conditioning&
Endurance
Exercise
TripleCurl
TatePress
AI
Pulldown&Pressdown
SeatedDumbbellLaterals
InclineFlye
TripleRaise
Sets
Reps
Rest (Sec)
2
2
2
2
21
13
21
13
60
90
60
90
3
3
3
2
2
13
13
13
21
21
90
90
90
60
60
WHOLEBODYCIRCUITS
Reps
TripleRaise
21
ReverseLunge
13
21
Reps
StepUps
Curl&Press
13
21
13
Reps
PrisonerSquat
Pulldown&Pressdown
BentDumbbellRow
21
13
21
Squat&Press
StandingCalfRaise
LowCableCrossover
StandingCalfRaise
BenchSquat&Press
Pushups
Reps
13
21
13
Reps
21
13
21
BURNWeek12:
Day3Conditioning&
Endurance
Exercise
DumbbellSquat
ReverseLunge
StepUp
Getups
AI
SquatandPress
HighPull
Curl&Press
SeatedLateralraise
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
WHOLEBODYCIRCUITS
Reps
PrisonerSquat
21
Pulldown&Pressdown
13
BentDumbbellRow
21
Reps
StepUps
Curl&Press
13
21
13
Reps
ReverseLunge
TripleRaise
21
13
21
Squat&Press
BodyweightSquat
LowCableCrossover
StandingCalfRaise
Squat&Press
Pushups
Reps
13
21
13
Reps
21
13
21

Adonis Burn Workout 2.0

Загружено:

Сведения о документе

Исходное описание:

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Adonis Burn Workout 2.0

Загружено:

Авторское право:

Доступные форматы

ADONISINDEXWORKOUTBURN

Вам также может понравиться