Adonis Triple Stack (ATS) PDF

ATS: Adonis Triple Stack
Advanced 12 Week Muscle Builder Program

ATS Module 1: INTRA-Workout Periodization (weeks 1-4)
ATS Module 2: INTER-Workout Periodization (weeks 5-8)
ATS Module 3: Weekly Periodization (weeks 9-12)
Adonis Lifestyle LLC 2010
Adonis Triple Stack (ATS)

Muscle Builder
Advanced Module 1
INTRA-Workout Periodization
4 Week Module (weeks 1-4 of 12 weeks)
Intra Workout Periodization

Intra-workout periodization is a
combination of strength, hypertrophy and
stength-endurance training all within each
workout
Exercise order sets and rep schemes
change on a daily basis to keep your
muscles in a highly adaptive growth state
You will be doing 3 different rep tempos
within each workout
Rep Tempo: Power

Power: This simply means to push as hard
as you can. This style of rep is applied to your
heaviest lifts.
The weight will limit how fast you can
actually move, the idea is to push the weight
with the intention of moving it as fast as
possible (even though it will move slowly)
Lower the weight under control without
taking any extra time
Rep Tempo: 1-P-2

1 = 1 second on the concentric phase (the
actual lifting, pressing or pulling of the
weight)
P = Pause for approx 1 second at the
exertion points of the lift (bottom stetch
and top contraction positions)
2 = 2 second eccentric or negative
(lowering the weight or returning back to
the starting position)
Rep Tempo: Flow Set

Flow sets are meant to be done
continuously and rhythmically. Imagine
the muscle like a piston moving up and
down in one fluid motion.
Dont stop at the top or bottom
Imagine the set as though it was one giant
rep.
ATS Module 1: week 1 Day 1

Day 1/Week 1 -Date:
Strength: Exercises (supersets)
Flat Dumbbell Press + Tricep Extension
Incline Dumbbell Press + Tricep Rope Pushdown
Hypertrophy: Exercises (supersets)

Pulldowns + Standing Dumbbell Curls
Low Pulley Row + Cable Curls
Sets Tempo
3
Power
2
Reps Rest Weight Used/Notes

7+7 180
5+5 180
Sets Tempo
3
1-P-2
3

12+8 120
8+8 120
Endurance: Exercises (supersets)

Sets Tempo Reps Rest Weight Used/Notes
Standing Shoulder Press + Standing Lateral Raises 3 Flow Set 15+15 60
Plate Front Raises + Bent Lateral Raises
3
15+15 60
Standing Calf Raises
3
30
60

Day 2/Week 1 -Date:
Seated Shoulder Press + One Arm Dumbbell Lateral Raise
Upright Dumbbell Row + Bent Dumbbell Lateral Raise
Sets Tempo
3
Power
2

7+7 180
5+5 180

Cable Cross Over + Vbar Pushdowns
Incline Dumbbell Press + Tricep Extensions
Dumbbell Squats + Stiff Leg Deadlifts

3
1-P-2 12+12 120
3
8+8 120
4
12+8

Bent Dumbbell Row + Incline Curls
One Arm Dumbbell Row + Barbell Curls

3 Flow Set 15+15 60
3
15+15 60
60

Day 3/Week 1 -Date:
Pulldowns + Dumbbell Curls
Low Pulley Row + Rope Curl
Reverse Lunge + One Leg Deadlift
Sets Tempo
3
Power
2
3
Reps
7+7
5+5
7+7
Rest Weight Used/Notes

180
180
180

Shoulder Press + Lateral Raise
High Pull + Bent Dumbbell Lateral Raise
Sets Tempo
3
1-P-2
3
Reps
12+8
8+8

120
120

Flat Dumbbell Press + Tricep Extensions
Pec Dec (or flat dumbell Flyes) + Push Ups
Sets Tempo
3 Flow Set
3
Reps
15+15
15+15

60
60

Day 4/Week 1 -Date:
Flat Bench Press + Tate Press
Incline Barbell Press + Lying Tricep Extensions

Reverse Grip Pulldowns + Reverse Curls
Low Pulley Row + Cable Rope Curls
Sets Tempo
3
Power
2

7+7 180
5+5 180
Sets Tempo
3
1-P-2
3

12+8 120
8+8 120

Standing Shoulder Press + Standing Lateral Raises 3 Flow Set 15+15 60
Barbell Front Raises + Bent Lateral Raises
3
15+15 60
Dumbbell Squat
3
20
60

Day 1/Week 2 -Date:
Pec Dec (or flat Dumbbell Flye) + Close Hand Push Ups
3
1-P-2 10+10 120
Alternate Incline dumbbell Press + Dips
3
8+8 120
Step Ups + Reverse Lunge
3
12+8 120

Pulldowns Wide Grip + Cable Straight Bar Curls
Face Pulls + Rope Curls

3 Flow Set 15+15 60
2
15+15 60

One Arm Seated Shoulder Press + One Arm Lateral Raise 3 Power 7+7 180
High Pull + Power Shrug
2
5+5 180

Day 2/Week 2 -Date:
Front Raise + Lateral Raise (double Raise)
Cable Upright Row + Face Pull

3
1-P-2 10+10 120
3
8+8 120

Cable Crossover + Push Up
Dips + Rope Pushdowns

3 Flow Set 15+15 60
2
15+15 60

Low Pulley Row + Dumbbell Curls
Reverse Grip Pulldowns + Hammer Curls
Dumbbell Squat + Stiff Leg Deadlift

3
Power 7+7 180
2
5+5 180
3
7+7 180

Day 3/Week 2 -Date:
Low Pulley Row Wide Grip + Incline Curl
Bent Dumbbell Row + Standing Dumbbell Curl

3
1-P-2 10+10 120
3
8+8 120

Standing Shoulder Press + Bent Lateral Raise
Plate Front Raise + Seated Lateral Raise
Dumbbell Squat

3 Flow Set 15+15 60
2
15+15 60
4
20
60

Flat Dumbbell Press + Tricep Dumbbell Extension
Incline Dumbbell Press + V-bar Push down
Sets Tempo
3
Power
2

7+7 180
5+5 180

Day 4/Week 2 -Date:
Flat Dumbbell Press + Tricep Dumbbell Extension
Incline Dumbbell Press + V-bar Push down
Step Ups + Reverse Lunge

3
1-P-2 10+10 120
3
8+8 120
3
12+8 120

Low Pulley Row + Cable Straight Bar Curls
Bent Dumbbell Row + Rope Curls

3 Flow Set 15+15 60
2
15+15 60

Standing Military Press + One Arm Lateral Raise
High Pull + Dumbbell Shrug

3 Power 7+7 180
2
5+5 180

Day 1/Week 3 -Date:
Endurance: Exercises (supersets and standard sets) Sets Tempo
Incline Dumbbell Press + Bench Dips
3 Flow Set
Flat Bench Press + Dumbbell Flyes
2
Close Hand Push Ups + Cable Crossovers
2
Reps
13+13
13+13
13+13

60
60
60
Reps
7+7
5+5
5
7+7

180
180
180
180

Pulldowns + Hammer Curls
Low Pulley Row + Cable Bar Curl
One Arm Dumbbell Row
Bulgarian Split Squat + One Leg Deadlift
Sets Tempo
3
Power
2
2
3

Upright Row + Plate Front Raise
Lateral Raise + Seated Bent Lateral Raise
Standing Shoulder Press

3
1-P-2 10+10 120
2
8+8 120
2
12 120

Day 2/Week 3 -Date:
Endurance: Exercises supersets and standard sets
Bent Dumbbell Row + Standing Dumbbell Curls
Inverted Row + Barbell Curls
Face Pulls + Cable Rope Curl

3 Flow Set 13+13 60
2
13+13 60
2
30
60

Seated Shoulder Press + One Arm Dumbbell Lateral Raise 3 Power 7+7 180
Upright Dumbbell Row + Bent Dumbbell Lateral Raise
2
5+5 180
Seated Alternate One Arm Dumbbell Press
2
5
120

Cable Cross Over + Vbar Pushdowns
Incline Dumbbell Press + Tricep Extensions
Barbell Bench Press + Dips

3
1-P-2 10+10 120
2
8+8 120
2
8+8 120
4
10+8 120

Day 3/Week 3 -Date:
Upright Rows + Standing Lateral Raises
Bent Lateral Raises + Barbell Front Raises
Calf Press

Incline Dumbbell Press + Tricep Rope Extension
Alternate Flat Dumbbell Press + Barbell Tricep Extensions
Flat Dumbbell Press

Low Pulley Row + Incline Curls
One Arm Dumbbell Row Lateral + Concentration Curls
One Arm Dumbbell Row Close + Reverse Dumbbell Curls
Sets Tempo Reps

3 Flow Set 13 + 13
3
13 + 13
4
30
Sets Tempo
3
Power
2
2

60
60
60

7+7 180
5+5 180
5
120

3
1-P-2 10+10 120
2
8+8 120
2
8+8 120

Day 4/Week 3 -Date:
Endurance: Exercises and Standard Sets
Flat Dumbbell Press + Overhead Tricep Extensions
Incline Bench Press + Bench Dips
Flat Bench Press

Pulldowns + Barbell Curl
One Arm Dumbbell Row Narrow + Incline Curl
One Arm Dumbbell Row Lateral
Dumbbell Squat + One Leg Deadlift
Upright Row + Standing Dumbbell Shoulder Press
Lateral Raise + Seated Bent Lateral Raise
Standing Military Press

3 Flow Set 13+13 60
2
13+13 60
2
13
60
Sets Tempo
3
Power
2
2
3
Reps
7+7
5+5
5
7+7

180
180
180
180

3
1-P-2 10+10 120
2
8+8 120
2
12 120

Day 1/Week 4 - Date:
Hypertrophy
Exercises
Incline Dumbbell Press
Cable Crossovers low Finish

3
1-P-2
10 120
3
10 120
Strength
Exercises
Incline Bench Press
Bench Press
Sets Tempo Reps Rest

4
Power
7
180
5
5
180
Endurance
Exercises
Cable Cross overs (or flat dumbbell flye)
Flat Dumbbell Press

3 Flow Set 15
60
3
15
60

Hypertrophy
Exercises
Stiff Leg Deadlift
Dumbbell Squats

3
1-P-2
10 120
3
10 120
Strength
Exercises
Reverse Lunge
One Leg Deadlift

4
Power
7
180
5
5
180
Endurance
Exercises
Bulgarian Split Squat
Dumbbell Squats

3 Flow Set 15
60
3
15
60
4
20
60

Hypertrophy
Strength
Endurance
Hypertrophy
Strength
Endurance
Exercises
Barbell Curls
Incline Curls
Exercises
Standing Alternate Dumbbell Curls
Barbell Curls
Exercises
Barbell Curls
Cable Bar Curls
Exercises
Tricep Bar Pushdown
Overhead Tricep Dumbbell Extension
Exercises
Barbell Tricep Extension
Exercises
Tricep Rope Pushdown
Dips
Sets
3
2
Sets
3
2
Sets
3
2
Sets
3
2
Sets
3
2
Sets
3
2
Tempo Reps Rest Weight Used/Notes

1-P-2
10 120
10 120
Tempo Reps Rest
Power
7
180
5
180
Tempo Reps Rest
Flow Set 15
60
15
60
Tempo Reps Rest
1-P-2
10 120
10 120
Tempo Reps Rest
Power
7
180
5
180
Tempo Reps Rest
Flow Set 15
60
15
60

Hypertrophy
Strength
Endurance
Exercises
Low Pulley Row Straight Bar
Pulldowns

3
1-P-2
10 120
3
10 120
Exercises (supersets)
Low Pulley Row Narrow Grip

4
Power
7
180
5
5
180
Low Pulley Row Underhand Grip (straight bar) 3 Flow Set 15
60
Face Pulls
3
15
60

Hypertrophy
Exercises
Standing Lateral Raises

3
1-P-2
10 120
3
10 120
Strength
Exercises
Seated Alternate Dumbbell Shoulder Press
High Pull

4 Power
7
180
5
5
180
Endurance
Exercises
Dumbbell Upright Row
Bent Lateral Raises

3 Flow Set 15
60
3
15
60

Muscle Builder
Advanced Module 2
INTER-Workout Periodization
Inter Workout Periodization

Advanced module 2 is 4 weeks of inter- workout
periodization.
This means the workout changes from strength, to
hypertrophy to endurance on a daily basis.

Sets Reps
Rest (secs) Weights Used/Notes
12+8
120
12+8
120
Standing Shoulder Press + Standing Lateral Raises
12+8
120
12+8
120
12+8
120
12+8
120
21
120

Sets Reps Rest (secs) Weights Used/Notes
Cable Crossover + Vbar Pushdowns
13+13
60
Incline Dumbbell Press + Dumbbell Tricep Extension
13+13
60
Bent Dumbbell Rows + Incline Curls
13+13
60
Reverse Grip Pulldowns + Barbell Curls
13+13
60
Seated Dumbbell Shoulder Press + Seated Lateral Raises
13+13
60
Upright Cable Row + Rear Delt Raise (Bench or machine)
13+13
60
Dumbbell Squats
21
60

Week 5/Day 3 -Date:
Exercises (supersets and standard sets)
Sets Reps Rest
Reverse Lunge
120
High Pull + Standing Lateral Raise
5+7
120
Seated Shoulder Press + One Arm Lateral Raises
5+7
180
Flat Dumbbell Press + Flat Dumbbell Flye
5+7
120
Alternate Incline Dumbbell Press + Dips
7+7
180
One Arm Dumbbell Row + Hammer Curls
7+7
180
Low Pulley Row + Standing Dumbbell Curls
7+7
180
Weight Used/Notes

Week 5/Day 4 - Date:
Sets Reps Rest
Bent Barbell Row + Standing Dumbbell Curls
12+8
120
Pulldowns + Reverse Curls
12+8
120
12
120
Seated Bent Lateral Raises
12
120
Barbell Bench Press + Tate Press
12+8
120
Incline Barbell Press + Overhead Tricep Extension
12+8
120
21
120
Weight Used/Notes

Sets Reps Rest (secs) Weight Used/Notes
Cable Crossover + Close Hands Push up
13+13
60
Flat Dumbbell Press + V-bar Pushdown
13+13
60
13+13
60
Low Pulley Row Wide Grip + Straight Bar Cable Curl
13+13
60
Standing Lateral Raises + Standing Dumbbell Shoulder Press
13+13
60
Bent Lateral Raises + Upright Dumbbell Row
13+13
60
Dumbbell Squats
21
60

Sets Reps Rest
Stiff Leg Deadlift
120
Standing Military Press + Bent Lateral Raise
5+7
120
One Arm Lateral Raise + Upright Dumbbell Row
7+7
180
Alternate Flat Dumbbell Press + Seated Tricep Extension
5+7
120
Incline Barbell Press + Dips
7+7
180
One Arm Dumbbell Row + Seated Alternate Dumbbell Curl
7+7
180
One Arm Dumbbell Row Lateral + Standing Barbell Curls
7+7
180
Weight Used/Notes

Sets Reps
Rest (secs)
8+10
120
8+10
120
Standing Shoulder Press + Standing Lateral Raises
8+10
120
8+10
120
8+10
120
8+10
120
Calf Press
12
120
Weight Used/Notes

Sets Reps Rest (secs) Weight Used/Notes
Cable Crossover + Close Hands Push up
13+13
60
Incline Barbell Press + V-bar Pushdown
13+13
60
13+13
60
Low Pulley Row Narrow Grip + Straight Bar Cable Curl
13+13
60
Standing Dumbbell Shoulder Press + Standing Lateral Raises
13+13
60
Upright Dumbbell Row + Bent Lateral Raise
13+13
60
Dumbbell Squats
21
60

Sets Reps Rest
Reverse Lunge
120
Seated Dumbbell Shoulder Press
120
High Pull + One Arm Lateral Raise
5+5
180
Incline Dumbbell Press + Seated Tricep Extension
5+7
120
Incline Barbell Press + Dips
5+7
180
7+7
180
Bent Barbell Row + Standing Barbell Curls
7+7
180
Weight Used/Notes

Sets
Reps Rest (secs)
8+10
120
Inverted Rows + Hammer Curls
10+8
120
Standing Military Press + Standing Lateral Raises
8+10
120
Bent Lateral Raises + Barbell Front Raises
8+10
120
8+10
120
Bench Press + Tricep Rope Pushdown
8+10
120
Calf Press
12
120
Weight Used/Notes

Sets Reps
Rest (secs)
Dumbbell Squats
21
60
Cable Upright Row + Bent Lateral Raises
13+13
60
Seated Lateral Raises + Seated Dumbbell Shoulder Press
13+13
60
Incline Dumbbell Press + Dips
13+13
60
Close Hand Push Ups + Cable Crossovers (High Finish)
13+13
60
Bent Dumbbell Rows + Incline Curls
13+13
60
Low Pulley Row Wide Grip + Straight Bar Cable Curl
13+13
60
Weight Used/Notes

Sets Reps Rest
Bench Press
180
Incline Dumbbell Press + Dips
5+5
180
Bent Barbell Row + Standing Dumbbell Curl
5+7
180
Low Pulley Row + Straight Bar Cable Curls
5+7
180
Seated Dumbbell Shoulder Press + Seated Bent Lateral Raises
7+7
180
Standing lateral Raises + Bent Lateral Raises
7+7
180
One Leg Deadlift
120
Weight Used/Notes

Exercises
Stiff Leg Deadlift
Dumbbell Squats
Sets Reps Rest

3
10 120
3
10 120
Exercises
Reverse Lunge
One Leg Deadlift
Sets Reps Rest

4
7 180
5
5 180
Exercises
Dumbbell Squats
Sets Reps Rest

3
15 60
3
15 60
4
20 60
Weight Used/Notes

Exercises
Sets
Reps Rest
Barbell Curls
10
120
Incline Curls
10
120
Standing Alternate Dumbbell Curls
180
Barbell Curls
180
Barbell Curls
15
60
Cable Bar Curls
15
60
Tricep Bar Pushdown
10
120
10
120
180
Barbell Tricep Extension
180
Tricep Rope Pushdown
15
60
Dips
15
60
Weight Used/Notes

Exercises
Sets Reps Rest
Low Pulley Row Straight Bar
10
120
Pulldowns
10
120
180
180
Low Pulley Row Underhand Grip (straight bar)
15
60
Face Pulls
15
60
Weight Used/Notes

Exercises
Sets
Reps
Rest
10
120
10
120
Seated Alternate Dumbbell Shoulder Press
180
High Pull
180
Dumbbell Upright Row
15
60
Bent Lateral Raises
15
60
Weight Used/Notes

Exercises
Sets Reps Rest
10
120
Cable Crossovers low Finish
10
120
Incline Bench Press
180
Bench Press
180
Cable Cross overs (or flat dumbbell flye)
15
60
Flat Dumbbell Press
15
60
Weight Used/Notes

Muscle Builder
Advanced Module 3
Weekly Periodization
Weekly Periodization
During this module you will concentrate
on one adaptation style one week at a time
Week 1: Maximum Strength
Week 2: Hypertrophy
Week 3: Strength-Endurance (supersets)
Week 4: Maximum Strength
Warm Ups
During week 1 and week 4 you will be
doing very heavy sets and reps (Max
Strength weeks)
Use at least 1-2 sets of moderate/light
weight for 10-15 reps for each exercise
listed before you perform the heavy sets
indicated on the page
Take approx 60 seconds rest during your
warm up sets

Strength
Exercises
Chest
Bench Press
180
120
Low Pulley Row
180
Reverse Grip Pulldowns
120
Seated Dumbbell Press
180
Upright Row
120
Squats (bar or dumbbell)
180
Reverse Lunge
120
Back
Shoulders
Legs
Sets Reps Rest (secs)
Weight Used/Notes

Strength
Exercises
Legs
Stiff Leg Deadlifts
180
Step Ups
120
Alternate Incline Dumbbell Press
180
Dips
120
180
Low Pulley Row Wide Grip
120
180
One Arm Lateral Raises
120
Chest
Back
Shoulders
Sets Reps
Rest (secs)
Weight Used/Notes

Strength
Exercises
Shoulders
HighPull
180
Standing Dumbbell Press
120
Reverse Lunge
180
Squats
120
Alternate Flat Dumbbell Press
180
120
Bent Barbell Row
180
120
Legs
Chest
Back
Weight Used/Notes

Strength
Exercises
Back
One Arm LowPulley Row
180
Pulldowns
120
Seated Alternate Shoulder Press
180
Bent Lateral Raises
120
Pause Squats
180
Stiff Leg Deadlift
120
Incline Bench Press
180
Flat Dumbbell Press
120
Shoulders
Legs
Chest
Weight Used/Notes

Exercises
Sets
Reps
Rest (secs)
12
90
Cable Cross Over High Finish
12
90
Flat Dumbbell Press
120
Straigh Arm Pulldowns
12
90
Upright Row
12
90
One Arm Dumbbell Rows
120
Get Ups
12
90
Stiff Leg Deadlift
12
90
Dumbbell Squats
120
Weight Used/Notes

Exercises
Sets
Reps
Rest (secs)
Standing Dumbbell Curls
12
60
Bent Lateral Raises
12
90
Pulldowns
120
12
60
Step Ups
12
90
120
Lying Tricep Extensions Dumbbell
12
60
Cable Crossover Low Finish
12
90
Seated Dumbbell Shoulder Press
120
Weight Used/Notes

Exercises
Sets
Reps
Rest (secs)
Stiff Leg Deadlift
12
90
Reverse Lunge
12
90
Dumbbell Squat
120
Plate Front Raises
12
60
Tricep V-bar pushdowns
12
90
Flat Dumbbell Press
120
Shrugs
12
60
Incline Dumbbell Curls
12
90
Bent Barbell Row
120
Weight Used/Notes

Exercises
Sets
Reps
Rest (secs)
Tricep Pushdowns
12
60
Dips
12
90
120
Barbell Curls
12
60
Bent Lateral Raises
12
90
120
Dumbbell Squats
12
60
Single leg Deadlift
12
90
Reverse Lunge
120
Weight Used/Notes

Week 11 Day 1/Week 11 - Date:
Sets
Reps
Rest (secs)
Flat Dumbbell Press + Upright Row
13+13
60
Standing Military Press + Bent Rows
13+13
60
Standing Lateral Raises + Dips
13+13
60
Incline Dumbbell Press + Bent Dumbbell Row
13+13
60
Barbell Curls + Tricep Extensions
13+13
60
Hammer Curls + Rope Pulldowns
13+13
60
13+13
60
13+13
60
Weight Used/Notes

Sets
Reps
Rest (secs)
Bulgarian Split Squat + Stiff Leg Deadlift
13+13
60
Dumbbell Squats + Standing Calf Raises
13+13
60
Seated Lateral Raises + Seated Shoulder Press
13+13
60
High Pull + Decline Push Up
13+13
60
Facepulls + Push Ups
13+13
60
Pulldowns + Close Hand Push Ups
13+13
60
Incline Tricep Dumbbell Extensions + Incline Curls
13+13
60
Tricep Rope Pushdowns + Cable Rope Curls
13+13
60
Weight Used/Notes

Sets
Reps
Rest (secs)
Flat Dumbbell Press + Upright Row
13+13
60
Standing Military Press + Bent Rows
13+13
60
Standing Lateral Raises + Dips
13+13
60
Incline Dumbbell Press + Bent Dumbbell Row
13+13
60
Barbell Curls + Tricep Extensions
13+13
60
Hammer Curls + Rope Pulldowns
13+13
60
13+13
60
13+13
60
Weight Used/Notes

Sets
Reps
Rest (secs)
Standing Calf Raises + Calf Press
13+13
60
Seated Calf Raises + Standing Calf Raises
13+13
60
Wide Grip Pulldowns + Cable Crossovers low finish
13+13
60
High Pulls + Decline Push Ups
13+13
60
Bent Dumbbell Row + Incline Dumbbell Press
13+13
60
Standing Lateral Raises + Standing Dumbbell Shoulder Press
13+13
60
Lying Tricep Extensions + Hammer Curls
13+13
60
Tricep v-bar Pushdowns + Cable Straight Bar Curls
13+13
60
Weight Used/Notes

Day 1/Week 12 -Date:
Exercises
Sets
Reps
Rest (secs)
Bench Press
180
120
Low Pulley Row
180
Reverse Grip Pulldowns
120
Seated Dumbbell Press
180
Upright Row
120
Dumbbell Pause Squats
180
Reverse Lunge
120
Weight Used/Notes

Exercises
Sets
Reps
Rest (secs)
Stiff Leg Deadlifts
180
Step Ups
120
Alternate Incline Dumbbell Press
180
Dips
120
180
Low Pulley Row Wide Grip
120
180
One Arm Lateral Raises
120
Weight Used/Notes

Exercises
Sets
Reps
Rest (secs)
HighPull
180
Standing Dumbbell Press
120
Reverse Lunge
180
Squats
120
Alternate Flat Dumbbell Press
180
120
Bent Barbell Row
180
120
Weight Used/Notes

Exercises
Sets
Reps
Rest (secs)
One Arm Low Pulley Row
180
Pulldowns
120
Seated Alternate Shoulder Press
180
Bent Lateral Raises
120
Pause Squats
180
Stiff Leg Deadlift
120
Incline Bench Press
180
Flat Dumbbell Press
120
Weight Used/Notes

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ATS: Adonis Triple Stack

Advanced 12 Week Muscle Builder Program

Adonis Lifestyle LLC 2010