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Adonis Index Workout Systems

Muscle Building Foundation
Program
12 Week Periodized Program For:
Mass
Strength
Power

By: John Barban
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 1
Muscle Building Foundation: Week 1 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
15
12
10
7

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

15
12
10
7

60
90
120
180

Notes

Muscle Building Foundation: Week 1 Day 2
Exercise
Sets
Chin Ups
4
One Arm Dumbbell Rows
4
Standing Lateral Raise
4
Standing Front Raise
4
Standing Alternate Dumbbell Curl 4
Incline Curls
4
Incline Tricep Extension
4
Tate Press
4

Reps
12
12
12
12
8
8
8
8

Rest (secs)
90
90
90
90
120
120
120
120

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 1
Muscle Building Foundation: Week 1 Day 3
Exercise
Military Press

Sets Reps
1
15
2
12
1
10
5
7

Rest (secs)
60
90
120
180

Flat Dumbbell Press

4

8

120

Deadlifts

2
2
5

8
6
5

90
90
180

Notes

Muscle Building Foundation: Week 1 Day 4
Exercise
High Pull
Bent Lateral Raise
Wide Grip Pulldowns
Low Pulley Row
Overheard Tricep Extension
Lying Tricep Extension
Barbell Curl
Hammer Curl

Sets
4
4
4
4
4
4
4
4

Reps
12
12
12
12
8
8
8
8

Rest (secs)
90
90
90
90
120
120
120
120

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 1
Muscle Building Foundation: Week 1 Day 5
Exercise
Squats

Incline Bench Press

Sets Reps
1
15
2
12
1
10
5
7
1
2
1
5

15
12
10
7

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 1 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 2
Muscle Building Foundation: Week 2 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
15
12
10
7

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

15
12
10
7

60
90
120
180

Notes

Muscle Building Foundation: Week 2 Day 2
Exercise
Sets
Chin Ups
4
One Arm Dumbbell Rows
4
Standing Lateral Raise
4
Standing Front Raise
4
Standing Alternate Dumbbell Curl 4
Incline Curls
4
Incline Tricep Extension
4
Tate Press
4

Reps
12
12
12
12
8
8
8
8

Rest (secs)
90
90
90
90
120
120
120
120

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 2
Muscle Building Foundation: Week 2 Day 3
Exercise
Military Press

Sets Reps
1
15
2
12
1
10
5
7

Flat Dumbbell Press 4
Deadlifts

2
2
5

Rest (secs)
60
90
120
180

8

120

8
6
5

90
90
180

Notes

Muscle Building Foundation: Week 2 Day 4
Exercise
High Pull
Bent Lateral Raise
Wide Grip Pulldowns
Low Pulley Row
Overheard Tricep Extension
Lying Tricep Extension
Barbell Curl
Hammer Curl

Sets
4
4
4
4
4
4
4
4

Reps
12
12
12
12
8
8
8
8

Rest (secs)
90
90
90
90
120
120
120
120

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 2
Muscle Building Foundation: Week 2 Day 5
Exercise
Squats

Incline Bench Press

Sets Reps
1
15
2
12
1
10
5
7
1
2
1
5

15
12
10
7

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 2 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 3
Muscle Building Foundation: Week 3 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
15
12
10
7

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

15
12
10
7

60
90
120
180

Notes

Muscle Building Foundation: Week 3 Day 2
Exercise
Sets
Chin Ups
4
One Arm Dumbbell Rows
4
Standing Lateral Raise
4
Standing Front Raise
4
Standing Alternate Dumbbell Curl 4
Incline Curls
4
Incline Tricep Extension
4
Tate Press
4

Reps
12
12
12
12
8
8
8
8

Rest (secs)
90
90
90
90
120
120
120
120

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 3
Muscle Building Foundation: Week 3 Day 3
Exercise
Military Press

Sets
1
2
1
5

Reps
15
12
10
7

Rest (secs)
60
90
120
180

Flat Dumbbell Press

4

8

120

Deadlifts

2
2
5

8
6
5

90
90
180

Notes

Muscle Building Foundation: Week 3 Day 4
Exercise
High Pull
Bent Lateral Raise
Wide Grip Pulldowns
Low Pulley Row
Overheard Tricep Extension
Lying Tricep Extension
Barbell Curl
Hammer Curl

Sets
4
4
4
4
4
4
4
4

Reps
12
12
12
12
8
8
8
8

Rest (secs)
90
90
90
90
120
120
120
120

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 3
Muscle Building Foundation: Week 3 Day 5
Exercise
Squats

Sets Reps
1
15
2
12
1
10
5
7

Incline Bench Press 1
2
1
5

15
12
10
7

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 3 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 4
Muscle Building Foundation: Week 4 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
15
12
10
7

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

15
12
10
7

60
90
120
180

Notes

Muscle Building Foundation: Week 4 Day 2
Exercise
Sets
Chin Ups
4
One Arm Dumbbell Rows
4
Standing Lateral Raise
4
Standing Front Raise
4
Standing Alternate Dumbbell Curl 4
Incline Curls
4
Incline Tricep Extension
4
Tate Press
4

Reps
12
12
12
12
8
8
8
8

Rest (secs)
90
90
90
90
120
120
120
120

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 4
Muscle Building Foundation: Week 4 Day 3
Exercise
Military Press

Sets Reps
1
15
2
12
1
10
5
7

Flat Dumbbell Press 4
Deadlifts

2
2
5

Rest (secs)
60
90
120
180

8

120

8
6
5

90
90
180

Notes

Muscle Building Foundation: Week 4 Day 4
Exercise
High Pull
Bent Lateral Raise
Wide Grip Pulldowns
Low Pulley Row
Overheard Tricep Extension
Lying Tricep Extension
Barbell Curl
Hammer Curl

Sets
4
4
4
4
4
4
4
4

Reps
12
12
12
12
8
8
8
8

Rest (secs)
90
90
90
90
120
120
120
120

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 4
Muscle Building Foundation: Week 4 Day 5
Exercise
Squats

Incline Bench Press

Sets Reps
1
15
2
12
1
10
5
7
1
2
1
5

15
12
10
7

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 4 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 5
Muscle Building Foundation: Week 5 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
15
10
8
5

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

15
10
8
5

60
90
120
180

Notes

Muscle Building Foundation: Week 5 Day 2
Exercise
Reverse Grip Pulldown
Low Pulley Row Wide Grip
Seated Lateral Raises
Bent Lateral Raise
Seated Dumbell Curls
Concentration Curls
Rope Pushdowns
Lying Tricep Extension (dumbbell)

Sets
4
4
4
4
4
4
4
4

Reps
10
10
10
10
10
10
10
10

Rest (secs)
90
90
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 5
Muscle Building Foundation: Week 5 Day 3
Exercise
Military Press

Sets Reps
1
15
2
12
1
10
5
7

Flat Dumbbell Press 4
Deadlifts

2
2
5

Rest (secs)
60
90
120
180

10

120

8
6
5

90
90
180

Notes

Muscle Building Foundation: Week 5 Day 4
Exercise
Dumbbell Upright Row
One Arm Lateral Raises
One Arm Dumbbell Rows
Chin Ups
Tate Press
Dips
Cable Curls
Reverse Curls

Sets
4
4
4
4
4
4
4
4

Reps
10
10
10
10
10
10
10
10

Rest (secs)
90
90
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 5
Muscle Building Foundation: Week 5 Day 5
Exercise
Squats

Sets Reps
1
15
2
10
1
8
5
5

Incline Bench Press 1
2
1
5

15
10
8
5

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 5 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 6
Muscle Building Foundation: Week 6 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
15
10
8
5

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

15
10
8
5

60
90
120
180

Notes

Muscle Building Foundation: Week 6 Day 2
Exercise
Reverse Grip Pulldown
Low Pulley Row Wide Grip
Seated Lateral Raises
Bent Lateral Raise
Seated Dumbell Curls
Concentration Curls
Rope Pushdowns
Lying Tricep Extension (dumbbell)

Sets
4
4
4
4
4
4
4
4

Reps
10
10
10
10
10
10
10
10

Rest (secs)
90
90
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 6
Muscle Building Foundation: Week 6 Day 3
Exercise
Military Press

Sets
1
2
1
5

Reps
15
12
10
7

Rest (secs)
60
90
120
180

Flat Dumbbell Press

4

10

120

Deadlifts

2
2
5

8
6
5

90
90
180

Notes

Muscle Building Foundation: Week 6 Day 4
Exercise
Dumbbell Upright Row
One Arm Lateral Raises
One Arm Dumbbell Rows
Chin Ups
Tate Press
Dips
Cable Curls
Reverse Curls

Sets
4
4
4
4
4
4
4
4

Reps
10
10
10
10
10
10
10
10

Rest (secs)
90
90
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 6
Muscle Building Foundation: Week 6 Day 5
Exercise
Squats

Sets Reps
1
15
2
10
1
8
5
5

Incline Bench Press 1
2
1
5

15
10
8
5

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 6 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 7
Muscle Building Foundation: Week 7 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
15
10
8
5

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

15
10
8
5

60
90
120
180

Notes

Muscle Building Foundation: Week 7 Day 2
Exercise
Reverse Grip Pulldown
Low Pulley Row Wide Grip
Seated Lateral Raises
Bent Lateral Raise
Seated Dumbell Curls
Concentration Curls
Rope Pushdowns
Lying Tricep Extension (dumbbell)

Sets
4
4
4
4
4
4
4
4

Reps
10
10
10
10
10
10
10
10

Rest (secs)
90
90
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 7
Muscle Building Foundation: Week 7 Day 3
Exercise
Military Press

Sets Reps
1
15
2
12
1
10
5
7

Flat Dumbbell Press 4
Deadlifts

2
2
5

Rest (secs)
60
90
120
180

10

120

8
6
5

90
90
180

Notes

Muscle Building Foundation: Week 7 Day 4
Exercise
Dumbbell Upright Row
One Arm Lateral Raises
One Arm Dumbbell Rows
Chin Ups
Tate Press
Dips
Cable Curls
Reverse Curls

Sets
4
4
4
4
4
4
4
4

Reps
10
10
10
10
10
10
10
10

Rest (secs)
90
90
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 7
Muscle Building Foundation: Week 7 Day 5
Exercise
Squats

Incline Bench Press

Sets Reps
1
15
2
10
1
8
5
5
1
2
1
5

15
10
8
5

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 7 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 8
Muscle Building Foundation: Week 8 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
15
10
8
5

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

15
10
8
5

60
90
120
180

Notes

Muscle Building Foundation: Week 8 Day 2
Exercise
Reverse Grip Pulldown
Low Pulley Row Wide Grip
Seated Lateral Raises
Bent Lateral Raise
Seated Dumbell Curls
Concentration Curls
Rope Pushdowns
Lying Tricep Extension (dumbbell)

Sets
4
4
4
4
4
4
4
4

Reps
10
10
10
10
10
10
10
10

Rest (secs)
90
90
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 8
Muscle Building Foundation: Week 8 Day 3
Exercise
Military Press

Sets Reps
1
15
2
12
1
10
5
7

Rest (secs)
60
90
120
180

Flat Dumbbell Press

4

10

120

Deadlifts

2
2
5

8
6
5

90
90
180

Notes

Muscle Building Foundation: Week 8 Day 4
Exercise
Dumbbell Upright Row
One Arm Lateral Raises
One Arm Dumbbell Rows
Chin Ups
Tate Press
Dips
Cable Curls
Reverse Curls

Sets
4
4
4
4
4
4
4
4

Reps
10
10
10
10
10
10
10
10

Rest (secs)
90
90
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 8
Muscle Building Foundation: Week 8 Day 5
Exercise
Squats

Sets Reps
1
15
2
10
1
8
5
5

Incline Bench Press 1
2
1
5

15
10
8
5

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 8 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 9
Muscle Building Foundation: Week 9 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
12
8
6
3

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

12
8
6
3

60
90
120
180

Notes

Muscle Building Foundation: Week 9 Day 2
Exercise
One Arm Dumbbell Row
Chin Ups
Bent Lateral Raises
Plate Front Raises
Barbell Curls
Standing Dumbbell Curls
Lying Tricep Extensions
Rope Pushdowns

Sets
4
4
4
4
4
4
4
4

Reps
8
8
12
12
12
12
12
12

Rest (secs)
120
120
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 9
Muscle Building Foundation: Week 9 Day 3
Exercise
Military Press

Sets
1
2
1
5

Reps
15
12
10
7

Rest (secs)
60
90
120
180

Flat Dumbbell Press

4

12

120

Deadlifts

2
2
5

8
6
3

90
90
180

Notes

Muscle Building Foundation: Week 9 Day 4
Exercise
Dumbbell Upright Row
One Arm Lateral Raises
Wide Grip Pulldown
Low Pulley Row
Tate Press
Lying Tricep Extension (dumbbells)
Hammer Curls
Incline Curls

Sets
4
4
4
4
4
4
4
4

Reps
10
10
8
8
12
12
12
12

Rest (secs)
90
90
120
120
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 9
Muscle Building Foundation: Week 9 Day 5
Exercise
Squats

Sets Reps
1
12
2
8
1
6
5
3

Incline Bench Press 1
2
1
5

12
8
6
3

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 9 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 10
Muscle Building Foundation: Week 10 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
12
8
6
3

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

12
8
6
3

60
90
120
180

Notes

Muscle Building Foundation: Week 10 Day 2
Exercise
One Arm Dumbbell Row
Chin Ups
Bent Lateral Raises
Plate Front Raises
Barbell Curls
Standing Dumbbell Curls
Lying Tricep Extensions
Rope Pushdowns

Sets
4
4
4
4
4
4
4
4

Reps
8
8
10
10
12
12
12
12

Rest (secs)
120
120
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 10
Muscle Building Foundation: Week 10 Day 3
Exercise
Military Press

Sets Reps
1
15
2
12
1
10
5
7

Flat Dumbbell Press 4
Deadlifts

2
2
5

Rest (secs)
60
90
120
180

12

120

8
6
3

90
90
180

Notes

Muscle Building Foundation: Week 10 Day 4
Exercise
Dumbbell Upright Row
One Arm Lateral Raises
Wide Grip Pulldown
Low Pulley Row
Tate Press
Lying Tricep Extension (dumbbells)
Hammer Curls
Incline Curls

Sets
4
4
4
4
4
4
4
4

Reps
10
10
8
8
12
12
12
12

Rest (secs)
90
90
120
120
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 10
Muscle Building Foundation: Week 10 Day 5
Exercise
Squats

Sets Reps
1
12
2
8
1
6
5
3

Incline Bench Press 1
2
1
5

12
8
6
3

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 10 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 11
Muscle Building Foundation: Week 11 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
12
8
6
3

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

12
8
6
3

60
90
120
180

Notes

Muscle Building Foundation: Week 11 Day 2
Exercise
One Arm Dumbbell Row
Chin Ups
Bent Lateral Raises
Plate Front Raises
Barbell Curls
Standing Dumbbell Curls
Lying Tricep Extensions
Rope Pushdowns

Sets
4
4
4
4
4
4
4
4

Reps
8
8
12
12
12
12
12
12

Rest (secs)
120
120
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 11
Muscle Building Foundation: Week 11 Day 3
Exercise
Military Press

Sets Reps
1
15
2
12
1
10
5
7

Flat Dumbbell Press 4
Deadlifts

2
2
5

Rest (secs)
60
90
120
180

12

120

8
6
3

90
90
180

Notes

Muscle Building Foundation: Week 11 Day 4
Exercise
Dumbbell Upright Row
One Arm Lateral Raises
Wide Grip Pulldown
Low Pulley Row
Tate Press
Lying Tricep Extension (dumbbells)
Hammer Curls
Incline Curls

Sets
4
4
4
4
4
4
4
4

Reps
10
10
8
8
12
12
12
12

Rest (secs)
90
90
120
120
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 11
Muscle Building Foundation: Week 11 Day 5
Exercise
Squats

Incline Bench Press

Sets Reps
1
12
2
8
1
6
5
3
1
2
1
5

12
8
6
3

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 11 Final Notes:___________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010

Muscle Building Foundation Week 12
Muscle Building Foundation: Week 12 Day 1
Exercise
Squats

Sets
1
2
1
5

Reps
12
8
6
3

Rest (secs)
60
90
120
180

Bench Press

1
2
1
5

12
8
6
3

60
90
120
180

Notes

Muscle Building Foundation: Week 12 Day 2
Exercise
One Arm Dumbbell Row
Chin Ups
Bent Lateral Raises
Plate Front Raises
Barbell Curls
Standing Dumbbell Curls
Lying Tricep Extensions
Rope Pushdowns

Sets
4
4
4
4
4
4
4
4

Reps
12
12
12
12
12
12
12
12

Rest (secs)
90
90
90
90
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 12
Muscle Building Foundation: Week 12 Day 3
Exercise
Military Press

Sets Reps
1
15
2
12
1
10
5
7

Flat Dumbbell Press 4
Deadlifts

2
2
5

Rest (secs)
60
90
120
180

12

120

8
6
3

90
90
180

Notes

Muscle Building Foundation: Week 12 Day 4
Exercise
Dumbbell Upright Row
One Arm Lateral Raises
Wide Grip Pulldown
Low Pulley Row
Tate Press
Lying Tricep Extension (dumbbells)
Hammer Curls
Incline Curls

Sets
4
4
4
4
4
4
4
4

Reps
10
10
8
8
12
12
12
12

Rest (secs)
90
90
120
120
90
90
90
90

Copyright AdonisLifestyle LLC
2010

Notes

Muscle Building Foundation Week 12
Muscle Building Foundation: Week 12 Day 5
Exercise
Squats

Sets Reps
1
12
2
8
1
6
5
3

Incline Bench Press 1
2
1
5

12
8
6
3

Rest (secs)
60
90
120
180

Notes

60
90
120
180

Week 12 Final Notes:____________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
Copyright AdonisLifestyle LLC
2010