ADONIS EFFECT RAGE WORKOUTS

Adonis Effect: Rage Workout Series Manual
Fibonacci Pyramids Progressive Super Sets Timed Sets

Copyright 2008 Strengthworks Inc.

Adonis Effect Rage Workouts

The “Rage” series are overload workouts meant to push your limits stimulating new growth and accelerating your results in the gym. Because of their high intensity they are only meant to be done for 2 weeks at a time, separate by 8 week intervals. During the 8 week intervals you should be following your regular Adonis Index Workouts which our broken down into 4 week cycles. Once you complete two consecutive 4 week Adonis Index Workout cycles, switch your workout program to one of the 3 rage workouts for two weeks. Once you complete two weeks of the first rage workout go back to your Adonis Index workouts for two more 4 week cycles as outlined in your program manual followed the second rage workout for 2 weeks. This is a 30 week cycle Adonis Index Workout: 8 weeks (two 4 week cycles) Rage Workout #1 Fibonacci Pyramids: 2 weeks Adonis Index Workout: 8 weeks (two 4 week cycles) Rage Workout #2 Progressive Super Sets: 2 weeks Adonis Index Workout: 8 weeks (two 4 week cycles) Rage Workout #3 Timed Sets: 2 weeks

ADONIS EFFECT RAGE WORKOUTS

Fibonacci Pyramids
2 Weeks: 3 workouts per week, 6 exercises per workout

2008 Copyright Strengthworks Inc.

Fibonacci Pyramids WEEK 1: DAY 1
Week 1 Day 1 Fibonacci Pyramid Set # Week 1 Day 1

1

Fibonacci Pyramid Set #

2

Exercise: Incline Dumbbell Press Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Exercise: Incline Dumbbell Press Weight Sets reps Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5

Week 1 Day 1 Fibonacci Pyramid Set # Exercise: Tate Press Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

Week 1 Day 1

3
reps 21 13 8 5 8 13 21

Fibonacci Pyramid Set #

4

Exercise: Dumbbell Curls Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Week 1 Day 1 Fibonacci Pyramid Set #

Week 1 Day 1

5

Fibonacci Pyramid Set #

6

Exercise: Standing Calf Raises Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Exercise: Standing Lateral Raises Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Fibonacci Pyramids WEEK 1: DAY 2

Week 1 Day 2 Fibonacci Pyramid Set # Exercise: Dumbbell Squat Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

Week 1 Day 2

1
reps 21 13 8 5 8 13 21

Fibonacci Pyramid Set #

2

Exercise: Dumbbell Squat Weight Sets reps Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5

Week 1 Day 2 Fibonacci Pyramid Set #

Week 1 Day 2

3

Fibonacci Pyramid Set #

4
reps 21 13 8 5 8 13 21

Exercise: Seated Shoulder Press Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Exercise: Lying Triceps Extensions

Dumbbells
Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

Week 1 Day 2 Fibonacci Pyramid Set # Exercise: Calf Press Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

Week 1 Day 2

5
reps 21 13 8 5 8 13 21

Fibonacci Pyramid Set #

6

Exercise: Upright Dumbbell Row Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Fibonacci Pyramids WEEK 1: DAY 3

Week 1 Day 3 Fibonacci Pyramid Set #

Week 1 Day 3

1

Fibonacci Pyramid Set #

2

Exercise: Wide Grip Pulldown Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Exercise: Wide Grip Pulldown Weight Sets reps Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5

Week 1 Day 3 Fibonacci Pyramid Set #

Week 1 Day 3

3

Fibonacci Pyramid Set #

4

Exercise: Tricep Rope Pushdowns Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Exercise: Incline Dumbbell Curls Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Week 1 Day 3 Fibonacci Pyramid Set #

Week 1 Day 3

5

Fibonacci Pyramid Set #

6

Exercise: Stiff Leg Deadlift Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Exercise: Bent Lateral Raise Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Fibonacci Pyramids WEEK 2: DAY 1

Week 2 Day 1 Fibonacci Pyramid Set #

Week 2 Day 1

1

Fibonacci Pyramid Set #

2

Exercise: Seated Shoulder Press Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Exercise: Seated Shoulder Press Weight Sets reps Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5

Week 2 Day 1 Fibonacci Pyramid Set #

Week 2 Day 1

3
reps 21 13 8 5 8 13 21

Fibonacci Pyramid Set #

4

Exercise: Lying Triceps Extension

Barbell
Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

Exercise: Incline Dumbbell Curls Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Week 2 Day 1 Fibonacci Pyramid Set #

Week 2 Day 1

5

Fibonacci Pyramid Set #

6
reps 21 13 8 5 8 13 21

Exercise: Seated Calf Raises Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Exercise: Alternate Incline

Dumbbell Press
Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

Fibonacci Pyramids WEEK 2: DAY 2

Week 2 Day 2 Fibonacci Pyramid Set # Exercise: Dumbbell Squat Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

Week 2 Day 2

1
reps 21 13 8 5 8 13 21

Fibonacci Pyramid Set #

2

Exercise: Dumbbell Squat Weight Sets reps Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5

Week 2 Day 2 Fibonacci Pyramid Set # Exercise: High Pull Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

Week 2 Day 2

3
reps 21 13 8 5 8 13 21

Fibonacci Pyramid Set #

4

Exercise: Seated Curl & Press Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Week 2 Day 2 Fibonacci Pyramid Set #

Week 2 Day 2

5

Fibonacci Pyramid Set # Exercise: Shrugs Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

6
reps 21 13 8 5 8 13 21

Exercise: Standing Calf Raises Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Fibonacci Pyramids WEEK 2: DAY 3
Week 2 Day 3 Fibonacci Pyramid Set # Week 2 Day 3

1
reps 21 13 8 5 8 13 21

Fibonacci Pyramid Set #

2
reps 5 8 13 21 13 8 5

Exercise: Low Pulley Row Close

Exercise: Low Pulley Row Close

Grip
Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1 Week 2 Day 3 Fibonacci Pyramid Set #

Grip
Weight Sets Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1 Rest 30 Seconds Moderate 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Week 2 Day 3

3

Fibonacci Pyramid Set #

4

Exercise: Incline Dumbbell Press Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Exercise: Tate Press Weight Sets reps Light 1 21 Rest 30 Seconds Moderate 1 13 Rest 30 Seconds Moderate/heavy 1 8 Rest 45 Seconds Heavy 1 5 Rest 45 Seconds Moderate/heavy 1 8 Rest 45 Seconds Moderate 1 13 Rest 30 Seconds Light 1 21

Week 2 Day 3 Fibonacci Pyramid Set # Exercise: Barbell Curls Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

Week 2 Day 3

5
reps 21 13 8 5 8 13 21

Fibonacci Pyramid Set # Exercise: Front Raises Weight Sets Light 1 Rest 30 Seconds Moderate 1 Rest 30 Seconds Moderate/heavy 1 Rest 45 Seconds Heavy 1 Rest 45 Seconds Moderate/heavy 1 Rest 45 Seconds Moderate 1 Rest 30 Seconds Light 1

6
reps 21 13 8 5 8 13 21

ADONIS EFFECT RAGE WORKOUTS

Progressive SuperSets
2 Weeks: 4 workouts per week, 2 Progressive SuperSets Per Workout

2008 Copyright Strengthworks Inc.

PROGRESSIVE SUPER SETS
Adonis Index RAGE Workout Series

Adonis Effect Progressive Super Sets

Week 1 Day 1 - Progressive Super Set 1
Set 1 Pulldown Super Set 2 (do the following 2 exercises back to back) Pulldown Bent Dumbbell Row Super Set 3 (do the following 3 in one non-stop set) Pulldown Bent Dumbbell Row One Arm Dumbbell Row Super Set 4 (do the following 4 in one non-stop set) Pulldown Bent Dumbbell Row One Arm Dumbbell Row Shrugs Super Set 5 (do the following 5 in one non-stop set) Pulldown Bent Dumbbell Row One Arm Dumbbell Row Shrugs Standing Lateral Raise Super Set 6 (do the following 4 in one non-stop set) Pulldown Bent Dumbbell Row One Arm Dumbbell Row Shrugs Super Set 7 (do the following 3 in one non-stop set) Pulldown Bent Dumbbell Row One Arm Dumbbell Row Super Set 8 (do the following 2 exercises back to back) Pulldown Bent Dumbbell Row Set 9 Pulldown Reps 21 13 13 60 8 8 8 90 8 8 8 8 120 5 5 5 5 5 120 8 8 8 8 120 8 8 8 90 13 13 60 21 Rest (Seconds) 60

Adonis Effect Progressive Super Sets

Week 1 Day 1 - Progressive Super Set 2
Set 1 Tricep Rope Pushdowns Super Set 2 (do the following 2 exercises back to back) Tricep Rope Pushdowns Close Hands Pushups Super Set 3 (do the following 3 in one non-stop set) Tricep Rope Pushdowns Close Hands Pushups Tate Press Super Set 4 (do the following 4 in one non-stop set) Tricep Rope Pushdowns Close Hands Pushups Tate Press Dumbbell Tricep Extensions Super Set 5 (do the following 5 in one non-stop set) Tricep Rope Pushdowns Close Hands Pushups Tate Press Dumbbell Tricep Extensions Dips Super Set 6 (do the following 4 in one non-stop set) Tricep Rope Pushdowns Close Hands Pushups Tate Press Dumbbell Tricep Extensions Super Set 7 (do the following 3 in one non-stop set) Tricep Rope Pushdowns Close Hands Pushups Tate Press Super Set 8 (do the following 2 exercises back to back) Tricep Rope Pushdowns Close Hands Pushups Set 9 Tricep Rope Pushdowns 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 1 Day 2 - Progressive Super Set 1
Set 1 Seated Shoulder Press Super Set 2 (do the following 2 exercises back to back) Seated Shoulder Press Standing Lateral Raise Super Set 3 (do the following 3 in one non-stop set) Seated Shoulder Press Standing Lateral Raise Bent Lateral Raises Super Set 4 (do the following 4 in one non-stop set) Seated Shoulder Press Standing Lateral Raise Bent Lateral Raises Upright Row Super Set 5 (do the following 5 in one non-stop set) Seated Shoulder Press Standing Lateral Raise Bent Lateral Raises Upright Row Shrugs Super Set 6 (do the following 4 in one non-stop set) Seated Shoulder Press Standing Lateral Raise Bent Lateral Raises Upright Row Super Set 7 (do the following 3 in one non-stop set) Seated Shoulder Press Standing Lateral Raise Bent Lateral Raises Super Set 8 (do the following 2 exercises back to back) Seated Shoulder Press Standing Lateral Raise Set 9 Seated Shoulder Press 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 1 Day 2 - Progressive Super Set 2
Set 1 Cable Curls Super Set 2 (do the following 2 exercises back to back) Cable Curls Hammer Curls Super Set 3 (do the following 3 in one non-stop set) Cable Curls Hammer Curls Standing Dumbbell Curls Super Set 4 (do the following 4 in one non-stop set) Cable Curls Hammer Curls Standing Dumbbell Curls Barbell Curls Super Set 5 (do the following 5 in one non-stop set) Cable Curls Hammer Curls Standing Dumbbell Curls Barbell Curls Incline Curls Super Set 6 (do the following 4 in one non-stop set) Cable Curls Hammer Curls Standing Dumbbell Curls Barbell Curls Super Set 7 (do the following 3 in one non-stop set) Cable Curls Hammer Curls Standing Dumbbell Curls Super Set 8 (do the following 2 exercises back to back) Cable Curls Hammer Curls Set 9 Cable Curls 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 1 Day 3 - Progressive Super Set 1
Set 1 Flat Dumbbell Press Super Set 2 (do the following 2 exercises back to back) Flat Dumbbell Press Cable Cross Over Low Finish Super Set 3 (do the following 3 in one non-stop set) Flat Dumbbell Press Cable Cross Over Low Finish Incline Dumbbell Press Super Set 4 (do the following 4 in one non-stop set) Flat Dumbbell Press Cable Cross Over Low Finish Incline Dumbbell Press Flat Dumbbell Fly Super Set 5 (do the following 5 in one non-stop set) Flat Dumbbell Press Cable Cross Over Low Finish Incline Dumbbell Press Flat Dumbbell Fly Push Ups Super Set 6 (do the following 4 in one non-stop set) Flat Dumbbell Press Cable Cross Over Low Finish Incline Dumbbell Press Flat Dumbbell Fly Super Set 7 (do the following 3 in one non-stop set) Flat Dumbbell Press Cable Cross Over Low Finish Incline Dumbbell Press Super Set 8 (do the following 2 exercises back to back) Flat Dumbbell Press Cable Cross Over Low Finish Set 9 Flat Dumbbell Press 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 1 Day 3 - Progressive Super Set 2
Set 1 Standing Calf Raise Super Set 2 (do the following 2 exercises back to back) Standing Calf Raise Calf Press Super Set 3 (do the following 3 in one non-stop set) Standing Calf Raise Calf Press Seated Calf Raises Super Set 4 (do the following 4 in one non-stop set) Standing Calf Raise Calf Press Seated Calf Raises One Leg Calf Raises Super Set 5 (do the following 5 in one non-stop set) Standing Calf Raise Calf Press Seated Calf Raises One Leg Calf Raises Jumps Super Set 6 (do the following 4 in one non-stop set) Standing Calf Raise Calf Press Seated Calf Raises One Leg Calf Raises Super Set 7 (do the following 3 in one non-stop set) Standing Calf Raise Calf Press Seated Calf Raises Super Set 8 (do the following 2 exercises back to back) Standing Calf Raise Calf Press Set 9 Standing Calf Raise 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 1 Day 4 - Progressive Super Set 1
Set 1 Shrugs Super Set 2 (do the following 2 exercises back to back) Shrugs Front Raise Super Set 3 (do the following 3 in one non-stop set) Shrugs Front Raise High Pull Super Set 4 (do the following 4 in one non-stop set) Shrugs Front Raise High Pull Seated Lateral Raise Super Set 5 (do the following 5 in one non-stop set) Shrugs Front Raise High Pull Seated Lateral Raise Seated Bent Lateral Raise Super Set 6 (do the following 4 in one non-stop set) Shrugs Front Raise High Pull Seated Lateral Raise Super Set 7 (do the following 3 in one non-stop set) Shrugs Front Raise High Pull Super Set 8 (do the following 2 exercises back to back) Shrugs Front Raise Set 9 Shrugs 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 1 Day 4 - Progressive Super Set 2
Set 1 Bodyweight Squat Super Set 2 (do the following 2 exercises back to back) Bodyweight Squat Step Ups Super Set 3 (do the following 3 in one non-stop set) Bodyweight Squat Step Ups Barbell Squat Super Set 4 (do the following 4 in one non-stop set) Bodyweight Squat Step Ups Barbell Squat Bulgarian Split Squat Super Set 5 (do the following 5 in one non-stop set) Bodyweight Squat Step Ups Barbell Squat Bulgarian Split Squat Get Ups Super Set 6 (do the following 4 in one non-stop set) Bodyweight Squat Step Ups Barbell Squat Bulgarian Split Squat Super Set 7 (do the following 3 in one non-stop set) Bodyweight Squat Step Ups Barbell Squat Super Set 8 (do the following 2 exercises back to back) Bodyweight Squat Step Ups Set 9 Bodyweight Squat 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 2 Day 1 - Progressive Super Set 1
Set 1 Reverse Grip Pulldowns Super Set 2 (do the following 2 exercises back to back) Reverse Grip Pulldowns Low Pulley Row Super Set 3 (do the following 3 in one non-stop set) Reverse Grip Pulldowns Low Pulley Row Upright Row Super Set 4 (do the following 4 in one non-stop set) Reverse Grip Pulldowns Low Pulley Row Upright Row Inverted Row Super Set 5 (do the following 5 in one non-stop set) Reverse Grip Pulldowns Low Pulley Row Upright Row Inverted Row Shrugs Super Set 6 (do the following 4 in one non-stop set) Reverse Grip Pulldowns Low Pulley Row Upright Row Inverted Row Super Set 7 (do the following 3 in one non-stop set) Reverse Grip Pulldowns Low Pulley Row Upright Row Super Set 8 (do the following 2 exercises back to back) Reverse Grip Pulldowns Low Pulley Row Set 9 Reverse Grip Pulldowns 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 2 Day 1 - Progressive Super Set 2
Set 1 Lying Tricep Extension Dumbbell Super Set 2 (do the following 2 exercises back to back) Lying Tricep Extension Dumbbell v-bar pushdowns Super Set 3 (do the following 3 in one non-stop set) Lying Tricep Extension Dumbbell v-bar pushdowns Seated dumbbell Overhead Tricep Extension Super Set 4 (do the following 4 in one non-stop set) Lying Tricep Extension Dumbbell v-bar pushdowns Seated dumbbell Overhead Tricep Extension Tate Press Super Set 5 (do the following 5 in one non-stop set) Lying Tricep Extension Dumbbell v-bar pushdowns Seated dumbbell Overhead Tricep Extension Tate Press Offset Pushups Super Set 6 (do the following 4 in one non-stop set) Lying Tricep Extension Dumbbell v-bar pushdowns Seated dumbbell Overhead Tricep Extension Tate Press Super Set 7 (do the following 3 in one non-stop set) Lying Tricep Extension Dumbbell v-bar pushdowns Seated dumbbell Overhead Tricep Extension Super Set 8 (do the following 2 exercises back to back) Lying Tricep Extension Dumbbell v-bar pushdowns Set 9 Lying Tricep Extension Dumbbell 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 2 Day 2 - Progressive Super Set 1
Set 1 Military Press Super Set 2 (do the following 2 exercises back to back) Military Press High Pull Super Set 3 (do the following 3 in one non-stop set) Military Press High Pull Seated Lateral Raise Super Set 4 (do the following 4 in one non-stop set) Military Press High Pull Seated Lateral Raise Seated Bent Lateral Raise Super Set 5 (do the following 5 in one non-stop set) Military Press High Pull Seated Lateral Raise Seated Bent Lateral Raise Power Shrug Super Set 6 (do the following 4 in one non-stop set) Military Press High Pull Seated Lateral Raise Seated Bent Lateral Raise Super Set 7 (do the following 3 in one non-stop set) Military Press High Pull Seated Lateral Raise Super Set 8 (do the following 2 exercises back to back) Military Press High Pull Set 9 Military Press 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 2 Day 2 - Progressive Super Set 2
Set 1 Barbell Curl Super Set 2 (do the following 2 exercises back to back) Barbell Curl Incline Curl Super Set 3 (do the following 3 in one non-stop set) Barbell Curl Incline Curl Seated Dumbbell Curl Super Set 4 (do the following 4 in one non-stop set) Barbell Curl Incline Curl Seated Dumbbell Curl Hammer Curl Super Set 5 (do the following 5 in one non-stop set) Barbell Curl Incline Curl Seated Dumbbell Curl Hammer Curl Concentration Curl Super Set 6 (do the following 4 in one non-stop set) Barbell Curl Incline Curl Seated Dumbbell Curl Hammer Curl Super Set 7 (do the following 3 in one non-stop set) Barbell Curl Incline Curl Seated Dumbbell Curl Super Set 8 (do the following 2 exercises back to back) Barbell Curl Incline Curl Set 9 Barbell Curl 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 2 Day 3 - Progressive Super Set 1
Set 1 Bench Press Super Set 2 (do the following 2 exercises back to back) Bench Press Decline Push Up Super Set 3 (do the following 3 in one non-stop set) Bench Press Decline Push Up Incline Dumbbell Press Super Set 4 (do the following 4 in one non-stop set) Bench Press Decline Push Up Incline Dumbbell Press Incline Dumbbell Fly Super Set 5 (do the following 5 in one non-stop set) Bench Press Decline Push Up Incline Dumbbell Press Incline Dumbbell Fly Dips Super Set 6 (do the following 4 in one non-stop set) Bench Press Decline Push Up Incline Dumbbell Press Incline Dumbbell Fly Super Set 7 (do the following 3 in one non-stop set) Bench Press Decline Push Up Incline Dumbbell Press Super Set 8 (do the following 2 exercises back to back) Bench Press Decline Push Up Set 9 Bench Press 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 2 Day 3 - Progressive Super Set 2
Set 1 Calf Press Super Set 2 (do the following 2 exercises back to back) Calf Press Standing Calf Raise Super Set 3 (do the following 3 in one non-stop set) Calf Press Standing Calf Raise Seated Calf Raises Super Set 4 (do the following 4 in one non-stop set) Calf Press Standing Calf Raise Seated Calf Raises One Leg Calf Raises Super Set 5 (do the following 5 in one non-stop set) Calf Press Standing Calf Raise Seated Calf Raises One Leg Calf Raises Jumps Super Set 6 (do the following 4 in one non-stop set) Calf Press Standing Calf Raise Seated Calf Raises One Leg Calf Raises Super Set 7 (do the following 3 in one non-stop set) Calf Press Standing Calf Raise Seated Calf Raises Super Set 8 (do the following 2 exercises back to back) Calf Press Standing Calf Raise Set 9 Calf Press 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 2 Day 4 - Progressive Super Set 1
Set 1 High Pull Super Set 2 (do the following 2 exercises back to back) High Pull Standing Lateral Raise Super Set 3 (do the following 3 in one non-stop set) High Pull Standing Lateral Raise Bent Lateral Raise Super Set 4 (do the following 4 in one non-stop set) High Pull Standing Lateral Raise Bent Lateral Raise Upright Row Super Set 5 (do the following 5 in one non-stop set) High Pull Standing Lateral Raise Bent Lateral Raise Upright Row Power Shrug Super Set 6 (do the following 4 in one non-stop set) High Pull Standing Lateral Raise Bent Lateral Raise Upright Row Super Set 7 (do the following 3 in one non-stop set) High Pull Standing Lateral Raise Bent Lateral Raise Super Set 8 (do the following 2 exercises back to back) High Pull Standing Lateral Raise Set 9 High Pull 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

Adonis Effect Progressive Super Sets

Week 2 Day 4 - Progressive Super Set 2
Set 1 Bodyweight Squats Super Set 2 (do the following 2 exercises back to back) Bodyweight Squats Reverse Lunge Super Set 3 (do the following 3 in one non-stop set) Bodyweight Squats Reverse Lunge Barbell Squat Super Set 4 (do the following 4 in one non-stop set) Bodyweight Squats Reverse Lunge Barbell Squat Step Ups Super Set 5 (do the following 5 in one non-stop set) Bodyweight Squats Reverse Lunge Barbell Squat Step Ups Get Ups Super Set 6 (do the following 4 in one non-stop set) Bodyweight Squats Reverse Lunge Barbell Squat Step Ups Super Set 7 (do the following 3 in one non-stop set) Bodyweight Squats Reverse Lunge Barbell Squat Super Set 8 (do the following 2 exercises back to back) Bodyweight Squats Reverse Lunge Set 9 Bodyweight Squats 21 Reps 21 60 13 13 60 8 8 8 90 5 5 8 8 120 5 5 5 5 5 120 5 5 8 8 120 8 8 8 90 13 13 60 Rest (Seconds)

ADONIS EFFECT RAGE WORKOUTS

Timed Sets
2 Weeks: 4 workouts per week

2008 copyright Strengthworks Inc.

RAGE WORKOUT: TIMED SETS Week 1
*Perform all sets, other than the timed rage set, at about 70-75% of the intensity you would use during your normal Adonis Index workouts. Rage Times Sets, Week 1 Day 1 Adonis Index Exercise Warm Up Sets Standing Lateral Raise Front Raises Seated Lateral raises RAGE SET – Standing Dumbbell Shoulder Press 45 SECONDS Curl & Press High Pulls RAGE SET – POWER SHRUGS 45 SECONDS Incline dumbbell Press Incline Dumbbell Flye Rage Set – Incline Dumbbell Press 45 Seconds Tricep Rope Push Down
Sets Reps Rest (Sec)

2 2 2 1 3 3 1 3 3 1 3

13 8 5 X 5 8 X 5 8 X 21

60 60 60 180 60 60 180 60 60 180 60

BUILD & BURN Week 1: Day 2 LEGS & BACK Exercise Warm Up Sets Step Ups Reverse Lunge Stiff leg DeadLift RAGE SET – DUMBBEL SQUAT 45 SECONDS Wide grip pulldowns One Arm Dumbbell Rows RAGE SET – Low Pulley Row Wide Grip Barbell Curl
Sets Reps Rest (Sec)

3 3 2 1 3 5 1 3

13 8 5 X 5 8 X 21

60 60 60 180 60 60 180 60

Rage Times Sets, Week 1 Day 3 Adonis Index Exercise Warm Up Sets Standing Lateral Raise Standing Shoulder Press Bent Lateral Raise RAGE SET – Standing Dumbbell Shoulder Press 50 SECONDS Curl & Press High Pulls RAGE SET – POWER SHRUGS 50 SECONDS One Arm Pushups Incline Dumbbell Flyes Rage Set – Incline Dumbbell Press 50 Seconds Tate Press
Sets Reps Rest (Sec)

2 2 2 1 3 3 1 3 3 1 3

13 8 5 X 5 8 X 13 8 X 21

60 60 60 180 60 60 180 60 60 180 60

BUILD & BURN Week 1: Day 4 LEGS & BACK Exercise Warm Up Sets Step Ups Reverse Lunge Stiff leg DeadLift RAGE SET – DUMBBEL SQUAT 50 SECONDS Reverse grip pulldowns Bent Dumbbell Rows RAGE SET - Low Pulley Row Wide Grip 50 Seconds Seated Dumbbell Curl
Sets Reps Rest (Sec)

3 3 2 1 3 5 1 3

13 8 5 X 5 8 X 21

60 60 60 180 60 60 180 60

RAGE WORKOUTS: TIMED SETS Week 2
Rage Times Sets, Week 2 Day 1 Adonis Index Exercise Warm Up Sets Standing Lateral Raises Standing Shoulder Press Bent Lateral Raise RAGE SET – Standing Dumbbell Shoulder Press 55 SECONDS Seated Shoulder Press High Pulls RAGE SET – POWER SHRUGS 55 SECONDS Standing Shrugs Incline Dumbbell Press Incline Flyes Rage Set – Incline Dumbbell Press 55 Seconds Close Grip Pushups Tricep Rope Push Down
Sets Reps Rest (Sec)

2 2 2 1 3 3 1 3 3 1 3 3

13 8 5 X 8 5 X 8 5 X 13 21

60 60 60 180 60 60 180 60 60 180 60 60

BUILD & BURN Week 2: Day 2 LEGS & BACK Exercise Warm Up Sets Step Ups Reverse Lunge Stiff leg DeadLift RAGE SET – DUMBBEL SQUAT 55 SECONDS Dumbbell Squat Wide grip pulldowns One Arm Dumbell Rows RAGE SET - Low Pulley Row Wide Grip 55 Seconds Reverse Grip Pulldowns Barbell Curl
Sets Reps Rest (Sec)

3 3 2 1 3 3 5 1 3 3

13 8 5 X 8 8 5 X 8 21

60 60 60 180 60 60 60 180 60 60

Rage Times Sets, Week 2 Day 3 Adonis Index Exercise Warm Up Sets Standing Lateral Raises Standing Shoulder Press Seated Lateral Raises RAGE SET – Standing Dumbbell Shoulder Press 60 SECONDS Curl & Press RAGE SET – POWER SHRUGS 60 SECONDS Incline Flies Rage Set – Incline Dumbbell Bench Press 60 Seconds Tate Press
Sets Reps Rest (Sec)

2 2 2 1 3 1 3 1 3

13 8 5 X 8 X 13 X 21

60 60 60 180 60 180 60 180 60

BUILD & BURN Week 2 Day 4 LEGS & BACK Exercise Warm Up Sets Reverse Lunge Step Ups Stiff leg DeadLift RAGE SET – DUMBBEL SQUAT 60 SECONDS Reverse grip pulldowns RAGE SET - Low Pulley Row Wide Grip 60 Seconds Seated Dumbbel Curl
Sets Reps Rest (Sec)

3 3 2 1 3

13 8 5 X 8

60 60 60 180 60

1 3

X 21

180 60

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