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Bent Dumbbell Row

Standing with feet shoulder width apart holding dumbbells Knees slightly bent throughout the movement Bend at the waist with your upper body at approximately a 45 degree angle Keep your back and spine straight at all times throughout the movement Row the dumbbell up to your lower ribs

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Barbell Curls

Standing with feet shoulder width apart holding a barbell Maintain an upright posture throughout the movement Curl the bar up keeping your abs and back tight Do not swing or use body momentum to move the weight

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Bodyweight Squats
Standing with feet slightly wider than shoulder width apart Maintain an upright posture throughout the exercise Start the movement with your butt and hips Push your butt and hips back as if you were going to sit back into a chair Begin bending at the knees, keeping most of your weight on your heels Do not rock forward onto your toes Keep your back and spine rigid and squat to the bottom position Drive your heels into the ground and stand up to the starting position

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Upright Row
Standing with feel shoulder width apart holding two dumbbells Start with arms in front of your body and your palms facing you Pull the dumbbells up with your palms facing in keeping the dumbbell close to your body Maintain an upright posture during the entire movement

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Tricep Pushdown
Standing at a cable machine holding a straight bar or v bar, palms facing down Maintain an upright posture throughout the exercise Start with your elbows bent at approximately a 90 degree angle Press the bar down until your arms are fully extended

Tricep Rope Pushdown Variation

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Stiff Leg Deadlift


Standing with feet shoulder width apart holding two dumbbells Start with arms in a relaxed position at your sides With your knees slightly bent throughout the movement start by bending at the waist Bend forward until your upper body is between 45 90 degree angle Always keep your back and spine straight throughout the movement Never curl your back

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Tate Press
Lying on an incline bench with dumbbells in each hand Palms facing away from you Start with arms in a vertical extended position elbows flared to your sides Lower dumbbells to your chest keeping them together Keep elbows flared out to your sides throughout the movement Keep the dumbbells together and touching throughout the movement

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Step Up
Using a bench or step Standing with feet shoulder width apart step up onto the bench with one foot Drive your heel into the bench stepping up Keep your back and spine straight throughout the movement maintaining good posture Step back down onto the ground and switch feet Step up with your other foot Continue alternating feet until all required repetitions are complete

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Standing Lateral Raise


Standing with feet shoulder width apart holding dumbbells Start with arms relaxed at your sides Maintain an upright posture throughout the exercise Raise dumbbells to your sides keeping arms as straight as possible Turn your hands so your palms face more towards the ground as your raise your arms Bring the dumbbells down in front of your body with each rep

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Standing Dumbbell Curl


Standing with your feet shoulder width apart holding two dumbbells arms at your sides Curl one dumbbell up at a time then alternate arms Maintain an upright posture throughout the movement

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Standing Dumbbell Press


Standing with your feet shoulder width apart Holding two dumbbells at your shoulders palms facing each other Press the dumbbell over head turning your palms away from you Maintain an upright posture throughout the movement

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Squat & Press


Standing with feet slightly wider than shoulder width apart Holding dumbbells at your shoulders palms facing away from your body or facing each other Maintain an upright posture throughout the movement Never curl your back forward Start the movement by flexing your hips and butt back as if you were sitting back into a chair Keep the pressure on the heels of your feet as you sit down into the squat From the bottom position drive your heels into the ground and stand up As you rise press the dumbbells overhead in one motion with the squat

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Shrugs
Standing with arms relaxed at your side holding two dumbbells Shrug your shoulders up as high as possible Maintain an upright straight posture and keep your eyes and head looking forward

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Seated Shoulder Press


Seated on a bench holding dumbbells at your shoulders palms facing away from you Press dumbbells overhead until arms are extended Maintain an upright posture with a straight back and spine

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Seated Dumbbell Lateral Raises


Seated with dumbbells on each hand Arms relaxed at your sides raise the dumbbells laterally to your sides Keep your arms as straight as possible

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Seated Calf Raise


Use a seated calf machine (if you dont have a seated calf machine sit at a bench with your feet on the legs of the bench hold dumbbell on your thighs) Start with your calves in the fully stretched position Maintain an upright posture throughout the movement Press down on the balls of your feet raising your heels

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Reverse Lunge
Standing with your feet shoulder width apart and holding two dumbbells Start with your body in an upright posture Step back with your right foot and sit back touching your right knee down to the ground Drop your hips and butt down during the movement Keep your front knee directly above your ankle Do not flex your knee forward, instead sit your butt back

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Push Up (Offset)
Lying on the ground with feet and hands as contacts Place your right hand slightly ahead of your right shoulder Place your left hand close to your left hip Keep your body rigid like a plank throughout the movement Lower yourself to the ground until your chest touches the ground Alternate hands on each push complete one rep with your right hand forward then switch to your left hand forward until all required repetitions are complete

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Push up Decline (Close Hands)


In a standard push up position with your feet up on a bench or step Hands directly under your shoulders Keep your body rigid like a plank throughout the movement Lower yourself to the ground until your chest is touching your hands

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Push Ups
Lying on the ground hands and feet as contact points Hands wider than shoulder width apart Keep your body rigid like a plank throughout the movement Lower your yourself to the ground until your chest touches the ground

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Pulldown & Pressdown


This is a 2 part movement part 1 Use a straight pulldown bar at a pulldown cable station Hold the bar at approximately shoulder width apart Bend your arms slightly and pull your arms down to your sides Bend your elbows as you bring them towards your waist part2 From this position keep your elbows tight to your sides and press the bar down Press the bar down extending your arms using your triceps Maintain and upright posture throughout the movement

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One leg Calf Raise (dumbbell)


Standing on a step on the ball of one foot Holding a dumbbell on the same side of your body as the leg you are working (if youre working your left calf hold the dumbbell in your left hand) use your opposite hand to support you holding onto something stable Start with your calf in the fully stretched position Press down on the ball of your foot raising your heel Maintain an upright posture throughout the movement

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One Hand Push Up


Use a smith machine and adjust the bar to a level approximately 3 4 feet high If you dont have a smith machine find a sturdy support that is between 3 4 feet high The lower you start the movement the harder it becomes Feet shoulder width apart (you can take a wider stance for more support if necessary) With one hand behind your back and one hand on your support lower yourself similar to a standard push up Keep your body as straight as possible throughout the movement

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One Arm Dumbbell Row


Take a wide stance and support your upper body with one hand on a bench Maintain a straight back start with your arm in an extended position Row the dumbbell up towards your hip keeping your elbow close to your body (as if you were pulling a rip cord to start a lawnmower)

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Low Pulley Row Wide Grip


Seated at a low pulley row with a close grip palms facing each other Sit upright with good posture and keep your back and spine straight Pull handle towards your navel keep your shoulders back and chest out Do not curl your back during this exercise

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Incline Triceps Extension (Barbell)


Lying on an incline bench holding a barbell over head Palms facing away from your body Start with arms in the extended vertical position Bending only at the elbows lower barbell down just above your forehead

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Incline Dumbbell Press


On an incline bench holding two dumbbells palms neutral position Press your shoulder blades back into the bench Keep an arch in your back and your body rigid Press the dumbbells up until your arms are fully extended Bring dumbbells down touching the outer angle of your shoulders

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Incline Dumbbell Curl


Lying on an incline bench with dumbbells in each hand Let your arms hang relaxed in the start position Curl one dumbbell at a time

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High Pull
Standing with feet shoulder width apart in an upright posture Holding a bar with your palms facing your body Slight bend at the hips and knees into a quarter squat Start the movement with a slight body thrust pushing up with your legs and hips Pull the bar up to your shoulders Maintain a straight back throughout the movement

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Dumbbell Squat
Standing with feet slightly wider than shoulder width apart Holding two dumbbells resting them on your shoulders Maintain an upright posture throughout the exercise Begin the movement by flexing your hips and butt back as if you were sitting back into a chair Begin bending at your knees and sit back into the bottom position Keep your weight on the heels of your feet, there should be almost no pressure on your toes and very little on the balls of your feet Once you are in the bottom position drive your heels into the ground and stand up Keep your back and spine rigid throughout the movement Never curl your back forward during this exercise (you will need to lean forward slight from the hips, this is ok, as long as you keep your spine and back straight, there is a difference between leaning forward at the hips, and curling your spine)

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Calf Press

Use a leg press machine Position your feet where they are comfortable (shoulder width or closer) Supporting the weight on the balls of your feet lower the weight so your calves are stretched Press the weight back up flexing only at the ankle Your legs can be completely straight or slightly bent during the movement As you use heavier weight it is advisable to keep your legs slightly bent to take stress off of your knees

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Curl & Press

Standing with feet shoulder width apart holding dumbbells at your sides Curl the dumbbells up in a hammer curl style then press the dumbbell overhead Maintain an upright posture throughout the movement

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Cable Face Pulls


Standing with feet shoulder width apart holding high cable rope Palms facing away from you Start with arms extended pull rope towards your face flaring your elbows out to the side

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Cable Curls
Standing feet shoulder width apart holding a low cable bar Maintain an upright posture with a straight back and curl bar to the top position

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Wide Grip Pulldowns


Using a cable pulldown machine hold bar slightly wider than shoulder width Palms facing away from your body Maintain an upright posture during the exercise Pull the bar down to your upper chest/collar bone Keep your chest out during the movement

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