Final Phase Workout - Adonis Lifestyle
Final PhaseWorkoutUpdated 05.23.16
ContentsClick on any of the links below to take the shortcut.InstructionsWeek 1: Day 1Week 8: Day 1Week 1: Day 2Week 8: Day 2Week 1: Day 3Week 8: Day 3Week 2: Day 1Week 9: Day 1Week 2: Day 2Week 9: Day 2Week 2: Day 3Week 9: Day 3Week 3: Day 1Week 10: Day 1Week 3: Day 2Week 10: Day 2Week 3: Day 3Week 10: Day 3Week 4: Day 1Week 11: Day 1Week 4: Day 2Week 4: Day 3Week 11: Day 2Week 11: Day 3Week 5: Day 1Week 12: Day 1Week 5: Day 2Week 12: Day 2Week 5: Day 3Week 12: Day 3Week 6: Day 1Week 6: Day 2Week 6: Day 3Week 7: Day 1Week 7: Day 2Week 7: Day 3
Instructions Cycle 1 – Weeks 1-3: Intermittent Super Sets; Week 4: Fibonacci Pyramids Cycle 2 – Weeks 5-7: X-sets; Week 8: Fibonacci Pyramid Cycle 3 – Weeks 9-11: Progressive Venus Pyramids; Week 12: Fibonacci PyramidEach cycle is designed to improve cardiovascular conditioning, strength, and endurance.As with all Venus Factor programs the specific exercise selection will optimize yourshoulder, waist, and hip measurements to get you closer to your ideal Venus Factor Rationumbers as fast as possible.Cycle 1 – Weeks 1-3:CLICK HERE TO WATCH INTERMITTENT SUPER SET TUTORIALVIDEO!Intermittent Super SetsIntermittent super sets are a workout style that incorporate very similar exercises. Theregular sets serve as a warm up and preparation for the coming super sets.This workout style allows you to work each muscle in multiple rep ranges, getting thebenefit of strength conditioning as well as cardiovascular in the same workout.Be sure to review each workout chart before you start. Make note of the rep ranges foreach regular and super set and the corresponding exercise. This is important so you canchoose your working weights correctly.As you become conditioned into this style of training you will likely be able to increase theweights you use for both the regular sets and especially for the super sets.
Cycle 1 – Week 4:Fibonacci PyramidCLICK HERE TO WATCH FIBONACCI PYRAMID SET TUTORIALVIDEO!The Fibonacci pyramid week serves as an overreaching week that will challenge yourmuscles in a different pattern from the previous 3 weeks of the cycle.Cycle 2 – Weeks 5-7:CLICK HERE TO WATCH X-SET TUTORIAL VIDEO!X-SetsX-sets are a triple super set style using two different exercises with ascending anddescending rep ranges throughout the triple set. The exercises in each half of the X-set aremeant to be done back-to-back-to- back in a non stop fashion. With that said it does takesome time to get from one exercise station to the next, or even some time to set yourselfup in position for each exercise. Realistically it may take you anywhere from 10-30 secondsto transition between exercises during each X-set triple set. I purposely did not includespecific rest times within each half of the X-set as you’re meant to move through the tripleset as quickly as possible with the understanding that you cannot possibly do them straightthrough without taking at least 10 seconds before starting each set.The second half of the X-set is the same two exercise but in reverse order. This style oftraining focuses on strength conditioning and muscular development. Throughout the 3weeks cycle the rep ranges will change requiring moderate as well as heavy lifting days.This style of training will produce both a cardiovascular conditioning effect as well asimproving strength endurance.
Cycle 2 – Week 8: Fibonacci PyramidThe Fibonacci pyramid week serves as an overreaching week that will challenge yourmuscles in a different pattern from the previous 3 weeks of the cycle.Cycle 3 – Weeks 9-11:Progressive Venus PyramidsCLICK HERE TO WATCH PROGRESSIVE VENUS PYRAMID TUTORIALVIDEO!Progressive Venus Pyramids provide a cardiovascular and muscular conditioning effect bytaxing the same muscle with multiple exercises within the same pyramid. The rest timeprovided between each set of the pyramid will allow you to handle maximum weights ateach level as compared to a back to back super set style.This style of training will improve your cardiovascular conditioning and recovery from set toset. The first set of each pyramid serves as a warm up set as the weight is light and the reprange is high. Each additional set up the pyramid includes rep ranges that get progressivelylower meaning you should be using progressively heavier weights.On the final 3 sets of the pyramid the rep ranges climb back up and finish back with a cooldown set of 21 reps.You may find that you’re stronger on the back end of the pyramid and can handle slightlyheavier weights for the same rep range versus the first half of the pyramid (ie: the weightyou did for 8 reps on the way up the pyramid might feel light on the way back down thepyramid. If so adjust the weight up.this will take some trial and error.)Cycle 3 – Week 12: Fibonacci PyramidThe Fibonacci pyramid week serves as an overreaching week that will challenge yourmuscles in a different pattern from the previous 3 weeks of the cycle. This is your last weekof the cycle and you should be at your maximum capacity to push as hard as possibleduring this last round of pyramids.
Week 1Intermittent SupersetsWeek 1 Day 1Set TypeExerciseSetsRepsRest (sec)RegularCurl and Press31360Super SetShoulder Press Standing Dumbbell Curls38 860RegularDips31360SupersetLying Tricep Extensions Flyes38 860RegularReverse Lunge & T-Bend31360SupersetT-bend Reverse Lunge38 860RegularDumbbell Squat31060Super SetStability Ball Roll Out Stability Ball Curl Up310 1060
Week 1Intermittent SupersetsWeek 1 Day 2Set TypeExerciseSetsRepsRest (sec)RegularDumbbell Squat31360Super SetStiff Leg Deadlift Step Up38 660RegularVenus Raise313608 860SupersetBent Dumbbell Row Lateral Raise 3RegularPullovers31360SupersetPush Up Dips38 860RegularBulgarian Split Squat31060Super SetStanding Dumbbell Curls Overhead Tricep Extension310 1060
Week 1Intermittent SupersetsWeek 1 Day 3Set TypeExerciseSetsRepsRest (sec)RegularCurl & Press313608 1060Super SetStanding Dumbbell Curls Push Up 3RegularReverse Lunge31360SupersetBowler Squat Stiff Leg Deadlift38 860RegularSquat & Front Raise31360SupersetBent Lateral Raise Pullovers38 1060RegularOne Arm Dumbbell Row31060Super SetStability Ball Curl Up Stability Ball Roll Out313 1360
Week 2Intermittent SupersetsWeek 2 Day 1Set TypeExerciseSetsRepsRest (sec)RegularStep Up & Press31360Super SetStep Up Shoulder Press36 860RegularT-Bend31060SupersetCurtsy Lunge Dumbbell Squat38 860RegularOne Arm Dumbbell Row31060SupersetFlyes Push Ups310 860RegularSeated Curl & Tate Press31060Super SetSeated Curls Overhead Tricep Extension310 1060
Week 2Intermittent SupersetsWeek 2 Day 2Set TypeExerciseSetsRepsRest (sec)RegularVenus Raise313608 86010608 860Super SetRegularSupersetBent Dumbbell Row Lateral Raise 3Bulgarian Split Squat3Stiff Leg Deadlift One Leg Get Ups 3RegularCurtsy Lunge31060SupersetPullovers Dips310 1060RegularPush Ups31060Super SetStability Ball Curl Up Stability Ball Rollout313 1360
Week 2Intermittent SupersetsWeek 2 Day 3Set TypeExerciseSetsRepsRest (sec)RegularPush Ups31360Super SetDips Pullovers38 860RegularBent Barbell Row31360SupersetLateral Raise Full Front Raise38 860RegularReverse Lunge & Step Up31360SupersetT-Bend Y-Squat38 860RegularSquat & Press31060Super SetStability Ball Roll Outs Stability Ball Curl Ups313 1360
Week 3Intermittent SupersetsWeek 3 Day 1Set TypeExerciseSetsRepsRest (sec)RegularVenus Raise31060Super SetLateral Raise Bent Lateral Raise38 860RegularT-bend & Row31060SupersetT-bend Dumbbell Squat38 860RegularPush Up & Leg Raise31060SupersetDips One Leg Get Ups38 860RegularPullover & Tricep Extension31060Super SetStability Ball Roll Out Stability Ball Curl Up310 1060
Week 3Intermittent SupersetsWeek 3 Day 2Set TypeExerciseSetsRepsRest (sec)RegularReverse Lunge & Step Up31360Super SetCurtsy Lunge Step Up38 860RegularSquat & Swing31360SupersetBowler Squat Stiff Leg Deadlift38 860RegularOne Arm Dumbbell Row31360SupersetVenus Raise Dips38 1060RegularSeated Curl & Tate Press31060Super SetStanding Dumbbell Curls Lying Tricep Extension310 1060
Week 3Intermittent SupersetsWeek 3 Day 3Set TypeExerciseSetsRepsRest (sec)RegularY-Squat31360Super SetCurtsy Lunge Shoulder Press38 860RegularT-bend & Row31360SupersetSeated Curls Pullovers38 1060RegularPush Ups31360SupersetUpright Dumbbell Row Dips38 860RegularPlank345 sechold60Super SetStability Ball Roll Out Stability Ball Curl Up310 1060
Week 4, Day 1Fibonacci Pyramid SetsSet 1:Flat Dumbbell PressSet 2:Dumbbell est 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Set 3:Bent Dumbbell RowWeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 4, Day 1Fibonacci Pyramid SetsSet 4:Shoulder PressSet 6:Set 5:Standing Dumbbell Curl Lying Tricep 121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121WeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 4, Day 2Fibonacci Pyramid SetsSet 1:Bowler SquatSet 3:Set 2:Stiff Leg DeadliftLateral est 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121WeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 4, Day 2Fibonacci Pyramid SetsSet 4:Incline Dumbbell PressSet 6:Set 5:PulloversStep t 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121WeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 4, Day 3Fibonacci Pyramid SetsSet 1:Sumo DeadliftWeightSetsRepsSet 2:Flat Dumbbell PressWeightSetsRepsLight121Rest 30 SecondsModerate113Rest 45 SecondsHeavy18Light121Rest 30 SecondsModerate113Rest 45 SecondsHeavy18Rest 60 SecondsHeaviest15Rest 60 SecondsHeavy18Rest 60 SecondsHeaviest15Rest 60 SecondsHeavy18Rest 45 SecondsModerate113Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsLight121Set 3:Dumbbell SquatWeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 4, Day 3Fibonacci Pyramid SetsSet 4:Bent Barbell RowWeightSetsRepsLight121Rest 30 SecondsModerate113Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate185813Rest 30 SecondsLight121Set 6:Set 5:Overhead Tricep Extension Standing Dumbbell CurlWeightSetsRepsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121WeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1211385Rest 60 SecondsHeavy18Rest 45 SecondsModerate113Rest 30 SecondsLight121
Week 5, Day 1X-SetsX-Set 1:Push Ups Bent Dumbbell RowX - Se t 2 :Dumbbell Squat Stiff Leg DeadliftExerciseSetsRepsExerciseSetsRepsPush-Up Bent Dumbbell Row113 5Dumbbell Squat Stiff Leg Deadlift113 5Push-Up Bent Dumbbell Row18 8Dumbbell Squat Stiff Leg Deadlift18 8Push-Up 15 13Bent Dumbbell RowRest 90 secondsBent Dumbbell Row 113 5Push UpBent Dumbbell Row 18 8Push UpBent Dumbbell Row 15 13Push UpRest 90 seconds before moving to next X-setDumbbell Squat 15 13Stiff Leg DeadliftRest 90 secondsStiff Leg Deadlift 113 5Dumbbell SquatStiff Leg Deadlift 18 8Dumbbell SquatStiff Leg Deadlift 5 131Dumbbell SquatRest 90 seconds before moving to next X-set
Week 5, Day 1X-SetsX-Set 4:X-Set 3:Pullovers Lateral RaiseStanding Dumbbell Curls Overhead Tricep ExtensionExerciseSetsRepsExerciseSetsRepsPullovers Lateral Raise113 5Standing Dumbbell Curls Overhead Tricep Extension113 5Pullovers Lateral Raise18 8Standing Dumbbell Curls Overhead Tricep Extension18 8Pullovers Lateral Raise15 13Lateral Raise Pullovers113 5Lateral Raise Pullovers18 8Lateral Raise Pullovers15 13Rest 90 secondsRest 90 seconds before moving to next X-setStanding Dumbbell Curls 15 13Overhead Tricep ExtensionRest 90 secondsOverhead Tricep Extension 113 5Standing Dumbbell CurlsOverhead Tricep Extension 18 8Standing Dumbbell CurlsOverhead Tricep Extension 15 13Standing Dumbbell CurlsRest 90 seconds before moving to next X-set
Week 5, Day 2X-SetsX-Set 1:Bent Lateral Raise Full Front RaiseX - Se t 2 :Step Up Bent Dumbbell RowExerciseSetsRepsExerciseSetsRepsBent Lateral Raise Full Front Raise113 5Step Up Bent Dumbbell Row113 5Bent Lateral Raise Full Front Raise18 8Step Up Bent Dumbbell Row18 815 13113 518 815 13Bent Lateral Raise 15 13Full Front RaiseRest 90 secondsFull Front Raise 113 5Bent Lateral RaiseFull Front Raise 18 8Bent Lateral RaiseFull Front Raise 15 13Bent Lateral RaiseRest 90 seconds before moving to next X-setStep Up Bent Dumbbell RowRest 90 secondsBent Dumbbell Row Step UpBent Dumbbell Row Step UpBent Dumbbell Row Step UpRest 90 seconds before moving to next X-set
Week 5, Day 2X-SetsX-Set 3:Stiff Leg Deadlift Point & PikeX-Set 4:T-Bend Bowler SquatExerciseSetsRepsExerciseSetsRepsStiff Leg Deadlift Point & Pike113 5T-bend Bowler Squat113 5Stiff Leg Deadlift Point & Pike18 8T-bend Bowler Squat18 8T-bend Bowler Squat15 13Bowler Squat T-Bend113 5Bowler Squat T-Bend18 8Bowler Squat T-Bend15 13Stiff Leg Deadlift 15 13Point & PikeRest 90 secondsPoint & Pike 113 5Stiff Leg DeadliftPoint & Pike 18 8Stiff Leg DeadliftPoint & Pike 15 13Stiff Leg DeadliftRest 90 seconds before moving to next X-setRest 90 secondsRest 90 seconds before moving to next X-set
Week 5, Day 3X-SetsX-Set 1:Dumbbell Squat Shoulder PressX - Se t 2 :Lateral Raise One Arm Dumbbell RowExerciseSetsRepsExerciseSetsRepsDumbbell Squat Shoulder Press113 5Lateral Raise One Arm Dumbbell Row113 5Dumbbell Squat Shoulder Press18 8Lateral Raise One Arm Dumbbell Row18 815 13113 518 815 13Dumbbell Squat 15 13Shoulder PressRest 90 secondsShoulder Press 113 5Dumbbell SquatShoulder Press 18 8Dumbbell SquatShoulder Press 15 13Dumbbell SquatRest 90 seconds before moving to next X-setLateral Raise One Arm Dumbbell RowRest 90 secondsOne Arm Dumbbell Row Lateral RaiseOne Arm Dumbbell Row Lateral RaiseOne Arm Dumbbell Row Lateral RaiseRest 90 seconds before moving to next X-set
Week 5, Day 3X-SetsX-Set 3:Crossover Step Up Flat Dumbbell PressX-Set 4:Mountain Climbers PulloversExerciseSetsRepsExerciseSetsRepsCrossover Step Up Flat Dumbbell Press113 5Mountain Climbers Pullovers113 5Crossover Step Up Flat Dumbbell Press18 8Mountain Climbers Pullovers18 815 13113 518 815 13Crossover Step Up 15 13Flat Dumbbell PressRest 90 secondsFlat Dumbbell Press 113 5Crossover Step UpFlat Dumbbell Press 18 8Crossover Step UpFlat Dumbbell Press 15 13Crossover Step UpRest 90 seconds before moving to next X-setMountain Climbers PulloversRest 90 secondsPullovers Mountain ClimbersPullovers Mountain ClimbersPullovers Mountain ClimbersRest 90 seconds before moving to next X-set
Week 6, Day 1X-SetsX-Set 1:Curtsy Lunge Pike Front RaiseX - Se t 2 :Flat Dumbbell Press Step UpExerciseSetsRepsExerciseSetsRepsCurtsy Lunge Pike Front Raise113 5Flat Dumbbell Press Step Up113 5Curtsy Lunge Pike Front Raise18 8Flat Dumbbell Press Step Up18 815 1318 315 513 8Curtsy Lunge 15 13Pike Front RaiseRest 90 secondsPike Front Raise 18 3Curtsy LungePike Front Raise 15 5Curtsy LungePike Front Raise 13 8Curtsy LungeRest 90 seconds before moving to next X-setFlat Dumbbell Press Step UpRest 90 secondsStep Up Flat Dumbbell PressStep Up Flat Dumbbell PressStep Up Flat Dumbbell PressRest 90 seconds before moving to next X-set
Week 6, Day 1X-SetsX-Set 3:Bent Barbell Row PulloversX-Set 4:Upright DB Row Bowler SquatExerciseSetsRepsExerciseSetsRepsBent Barbell Row Pullovers113 5Upright Dumbbell Row Bowler Squat113 5Bent Barbell Row Pullovers18 8Upright Dumbbell Row Bowler Squat18 8Bent Barbell Row Pullovers15 1315 13Pullovers Bent Barbell Row18 318 3Pullovers Bent Barbell Row15 515 5Pullovers Bent Barbell Row13 813 8Rest 90 secondsRest 90 seconds before moving to next X-setUpright Dumbbell Row Bowler SquatRest 90 secondsBowler Squat Upright Dumbbell RowBowler Squat Upright Dumbbell RowBowler Squat Upright Dumbbell RowRest 90 seconds before moving to next X-set
Week 6, Day 2X-SetsX-Set 1:One Leg Get Ups Full Front RaiseX - Se t 2 :Lateral Raise Stiff Leg DeadliftExerciseSetsRepsExerciseSetsRepsOne Leg Get Ups Full Front Raise113 5Lateral Raise Stiff Leg Deadlift113 5One Leg Get Ups Full Front Raise18 8Lateral Raise Stiff Leg Deadlift18 815 1318 315 513 8One Leg Get Ups 15 13Full Front RaiseRest 90 secondsFull Front Raise 18 3One Leg Get UpsFull Front Raise 15 5One Leg Get UpsFull Front Raise 13 8One Leg Get UpsRest 90 seconds before moving to next X-setLateral Raise Stiff Leg DeadliftRest 90 secondsStiff Leg Deadlift Lateral RaiseStiff Leg Deadlift Lateral RaiseStiff Leg Deadlift Lateral RaiseRest 90 seconds before moving to next X-set
Week 6, Day 2X-SetsX-Set 3:Alternate Dumbbell Press Bent Lateral RaiseX-Set 4:One Arm Dumbbell Row (Wide) PulloversExerciseSetsRepsExerciseSetsRepsAlternate Dumbbell Press Bent Lateral Raise113 5One Arm Dumbbell Row(wide) Pullovers113 5Alternate Dumbbell Press Bent Lateral Raise18 8One Arm Dumbbell Row(wide) Pullovers18 815 1318 315 513 8Alternate Dumbbell Press 15 13Bent Lateral RaiseRest 90 secondsBent Lateral Raise Alternate18 3Dumbbell PressBent Lateral Raise Alternate15 5Dumbbell PressBent Lateral Raise Alternate13 8Dumbbell PressRest 90 seconds before moving to next X-setOne Arm Dumbbell Row(wide) PulloversRest 90 secondsPullovers One ArmDumbbell Row (Wide)Pullovers One ArmDumbbell Row (Wide)Pullovers One ArmDumbbell Row (Wide)Rest 90 seconds before moving to next X-set
Week 6, Day 3X-SetsX-Set 1:Reverse Lunge & Step Up Upright RowX - Se t 2 :Venus Raise PulloversExerciseSetsRepsExerciseSetsRepsReverse Lunge & Step Up Upright Dumbbell Row113 5Venus Raise Pullovers113 5Reverse Lunge & Step Up Upright Dumbbell Row18 8Venus Raise Pullovers18 8Venus Raise Pullovers15 13Pullovers Venus Raise18 3Pullovers Venus Raise15 5Pullovers Venus Raise13 8Reverse Lunge & Step Up 15 13Upright Dumbbell RowRest 90 secondsUpright Dumbbell Row 18 3Reverse Lunge & Step UpUpright Dumbbell Row 15 5Reverse Lunge & Step UpUpright Dumbbell Row 13 8Reverse Lunge & Step UpRest 90 seconds before moving to next X-setRest 90 secondsRest 90 seconds before moving to next X-set
Week 6, Day 3X-SetsX-Set 3:T-Bend Curl & PressX-Set 4:Bent Dumbbell Row Dumbbell SquatExerciseSetsRepsExerciseSetsRepsT-Bend Curl & Press113 5Bent Dumbbell Row Dumbbell Squat113 5T-Bend Curl & Press18 8Bent Dumbbell Row Dumbbell Squat18 8T-Bend Curl & Press15 1315 13Curl & Press T-Bend18 318 3Curl & Press T-Bend15 515 5Curl & Press T-Bend13 813 8Rest 90 secondsRest 90 seconds before moving to next X-setBent Dumbbell Row Dumbbell SquatRest 90 secondsDumbbell Squat Bent Dumbbell RowDumbbell Squat Bent Dumbbell RowDumbbell Squat Bent Dumbbell RowRest 90 seconds before moving to next X-set
Week 7, Day 1X-SetsX-Set 1:One Arm Dumbbell Row Bent Lateral RaiseX - Se t 2 :Flat Dumbbell Press DipsExerciseSetsRepsExerciseSetsRepsOne Arm Dumbbell Row Bent Lateral Raise18 3Flat Dumbbell Press Dips18 3One Arm Dumbbell Row Bent Lateral Raise15 5Flat Dumbbell Press Dips15 5Flat Dumbbell Press Dips13 8Dips Flat Dumbbell Press18 3Dips Flat Dumbbell Press15 5Dips Flat Dumbbell Press13 8One Arm Dumbbell Row 13 8Bent Lateral RaiseRest 90 secondsBent Lateral Raise 18 3One Arm Dumbbell RowBent Lateral Raise 15 5One Arm Dumbbell RowBent Lateral Raise 13 8One Arm Dumbbell RowRest 90 seconds before moving to next X-setRest 90 secondsRest 90 seconds before moving to next X-set
Week 7, Day 1X-SetsX-Set 3:Standing Dumbbell Curl Overhead Tricep ExtensionX-Set 4:Stability Ball Curl Ups Stability Ball RolloutsExerciseSetsRepsExerciseSetsRepsStanding Dumbbell Curl Overhead Tricep Extension113 5Stability Ball Curl Ups Stability Ball Rollouts121 8Standing Dumbbell Curl Overhead Tricep Extension18 8Stability Ball Curl Ups Stability Ball Rollouts113 1318 21121 8113 1318 21Standing Dumbbell Curl 15 13Overhead Tricep ExtensionRest 90 secondsOverhead Tricep Extension 113 5Standing Dumbbell CurlOverhead Tricep Extension 18 8Standing Dumbbell CurlOverhead Tricep Extension 15 13Standing Dumbbell CurlRest 90 seconds before moving to next X-setStability Ball Curl Ups Stability Ball RolloutsRest 90 secondsStability Ball Rollouts Stability Ball Curl UpsStability Ball Rollouts Stability Ball Curl UpsStability Ball Rollouts Stability Ball Curl UpsRest 90 seconds before moving to next X-set
Week 7, Day 2X-SetsX-Set 1:Step Up & Press DeadliftX - Se t 2 :T-Bend DipsExerciseSetsRepsExerciseSetsRepsStep Up & Press Deadlift18 3T-Bend Dips18 3Step Up & Press Deadlift15 5T-Bend Dips15 5Step Up & Press Deadlift13 8T-Bend Dips13 8Rest 90 secondsRest 90 secondsDeadlift Step Up & Press18 3Dips T-Bends18 3Deadlift Step Up & Press15 5Dips T-Bends15 5Deadlift Step Up & Press13 8Dips T-Bends13 8Rest 90 seconds before moving to next X-setRest 90 seconds before moving to next X-set
Week 7, Day 2X-SetsX-Set 3:Venus Raise One Arm Dumbbell Row (Wide)ExerciseSetsRepsX-Set 4:Stability Ball Curl Up Pullovers13 5ExerciseSetsReps121 8Venus Raise 1One Arm Dumbbell Row (Wide)Stability Ball Curl Up Pullovers8 8113 13Venus Raise 1One Arm Dumbbell Row (Wide)Stability Ball Curl Up Pullovers5 13Stability Ball Curl Up PulloversRest 90 secondsPullovers Stability Ball Curl UpPullovers Stability Ball Curl UpPullovers Stability Ball Curl Up18 21121 8113 1318 21Venus Raise 1One Arm Dumbbell Row (Wide)Rest 90 secondsOne Arm Dumbbell Row (Wide)113 5 Venus RaiseOne Arm Dumbbell Row (Wide)18 8 Venus RaiseOne Arm Dumbbell Row (Wide)15 13 Venus RaiseRest 90 seconds before moving to next X-setRest 90 seconds before moving to next X-set
Week 7, Day 3X-SetsX-Set 1:X - Se t 2 :Flat Dumbbell Press One Arm Dumbbell RowBowler Squat Stiff Leg DeadliftExerciseSetsRepsExerciseSetsRepsFlat Dumbbell Press One Arm Dumbbell Row18 3Bowler Squat Stiff Leg Deadlift18 3Flat Dumbbell Press One Arm Dumbbell Row15 5Bowler Squat Stiff Leg Deadlift15 513 818 315 513 8Flat Dumbbell Press 13 8One Arm Dumbbell RowRest 90 secondsOne Arm Dumbbell Row 18 3Flat Dumbbell PressOne Arm Dumbbell Row 15 5Flat Dumbbell PressOne Arm Dumbbell Row 13 8Flat Dumbbell PressRest 90 seconds before moving to next X-setBowler Squat Stiff Leg DeadliftRest 90 secondsStiff Leg Deadlift Bowler SquatStiff Leg Deadlift Bowler SquatStiff Leg Deadlift Bowler SquatRest 90 seconds before moving to next X-set
Week 7, Day 3X-SetsX-Set 3:Standing Dumbbell Curls Overhead Tricep ExtensionsX-Set 4:Pullovers Stability Ball RolloutsExerciseSetsRepsExerciseSetsRepsStanding Dumbbell Curls Overhead Tricep Extensions113 5Pullovers Stability Ball Rollouts121 8Standing Dumbbell Curls Overhead Tricep Extensions18 8Pullovers Stability Ball Rollouts113 1318 21121 8113 1318 21Standing Dumbbell Curls 15 13Overhead Tricep ExtensionsRest 90 secondsOverhead Tricep Extension 113 5Standing Dumbbell CurlsOverhead Tricep Extension 18 8Standing Dumbbell CurlsOverhead Tricep Extension 15 13Standing Dumbbell CurlsRest 90 seconds before moving to next X-setPullovers Stability Ball RolloutsRest 90 secondsStability Ball Rollouts PulloversStability Ball Rollouts PulloversStability Ball Rollouts PulloversRest 90 seconds before moving to next X-set
Week 8, Day 1Fibonacci Pyramid SetsSet 1:Bowler SquatSet 2:Set 3:Stiff Leg Deadlift Flat Dumbbell est 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121WeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 8, Day 1Fibonacci Pyramid SetsSet 4:Set 6:Set 5:Bent Barbell RowCurl & PressVenus est 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121WeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 8, Day 2Fibonacci Pyramid SetsSet 2:Set 1:Standing Dumbbell Curls Lying Tricep 121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Set 3:Bent Dumbbell RowWeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 8, Day 2Fibonacci Pyramid SetsSet 4:Set 5:FlyesBulgarian Split est 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Set 6:DeadliftsWeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 8, Day 3Fibonacci Pyramid SetsSet 1:Dumbbell SquatSet 2:Double est 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Set 3:T-BendsWeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 8, Day 3Fibonacci Pyramid SetsSet 4:Set 5:PulloversSet 6:Standing Dumbbell Curls Overhead Tricep 121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy113858Rest 45 SecondsModerate113Rest 30 SecondsLight121WeightSetsRepsLight1Rest 30 SecondsModerate1Rest 45 SecondsHeavy1Rest 60 SecondsHeaviest1Rest 60 SecondsHeavy1Rest 45 SecondsModerate1Rest 30 SecondsLight121138581321
Week 9, Day 1Progressive Venus PyramidsPyramid 2Pyramid 1ExerciseReps Rest (sec)ExerciseSet 1Dumbbell SquatReps Rest (sec)Set 121Set 2 (do the following 2exercises back to backwith no rest)Flat Dumbbell Press6021Set 2 (do the followingtwo exercises back toback with no rest)60Dumbbell Squat13Flat Dumbbell Press13Stiff Leg Deadlift8Flyes8Set 3 (do the following 3 exercisesback to back to back with no rest)60Set 3 (do the following 3 exercisesback to back to back with no rest)Dumbbell Squat7Flat Dumbbell Press7Stiff Leg Deadlift7Flyes7Curtsy Lunge7Push Ups7Set 4 (do the following 2exercises back to backwith no rest)60Set 4 (do the followingtwo exercises back toback with no rest)60Dumbbell Squat13Flat Dumbbell Press13Stiff Leg Deadlift8Flyes8Set 5Dumbbell Squat6021Rest 90 seconds before moving to nextProgressive Venus PyramidSet 5Flat Dumbbell Press606021Rest 90 seconds before moving to nextProgressive Venus Pyramid
Week 9, Day 1Progressive Venus PyramidsPyramid 3ExercisePyramid 4Reps Rest (sec)ExerciseSet 1Shoulder PressReps Rest (sec)Set 121Set 2 (do the followingtwo exercises back toback with no rest)Bent Dumbbell Row6021Set 2 (do the followingtwo exercises back toback with
This workout style allows you to work each muscle in multiple rep ranges, getting the benefit of strength conditioning as well as cardiovascular in the same workout. Be sure to review each workout chart before you start. Make note of the rep ranges for each regular and super set and the corresponding exercise. This is important so you can
The goal is the perfect Adonis Index Ratio. The road is the Adonis index Workout. The result is the Adonis Effect. The story in the following pages is about how I overcame my Adonis Complex, and developed the road map to the right body shape, built the Adonis Index Workout and
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12 Navy SEAL Workout Phase 4 Grinder PT - 4 weeks before Hell Week Navy SWCC Workout The Army Special Forces / Ranger Workout The Army Air Assault School Workout The Army Airborne Workout USMC IST and PFT USMC RECON Workout Air Force PJ / CCT Workout The Coast Guard Rescue Swimmer Workout
Navy SEAL Workout Phase 2 - 3 Navy SEAL Workout Phase 4 Grinder PT Navy SWCC Workout Army Special Forces / Ranger Workout Army Air Assault School Workout Army Airborne Workout USMC RECON Workout USMC OCS / TBS Workout USMC IST and PFT The Coast Guard Rescue Swimmer / Navy SAR Workout The Service Academy Workout (West Point, Navy, Air Force Academy)
6 WEEK FIT BOD SCULPT Add 1 tbsp. water to the powdered peanut butter (PB2 or PB Fit) and spread To make your sandwich, spread two light Laughing Cow cheese wedges . peanut butter MEALS PRE-WORKOUT WORKOUT. MEALS PRE-WORKOUT WORKOUT. MEALS PRE-WORKOUT WORKOUT. MEALS WORKOUT. MEALS PRE-WORKOUT WORKOUT. 135 - 165 lbs TONE. MEALS PRE-WORKOUT .
Navy SEAL Workout Phase 12,3,4 Beginner to Advanced Navy SWCC Workout The Army Special Forces / Ranger Workout The Army Air Assault School Workout The Army Airborne Workout USMC IST and PFT USMC RECON Workout Air Force PJ / CCT Workout The Coast Guard Rescue Swimmer Workout Navy, Air Force, and Coast Guard OCS Workout
NEW - The Coast Guard Rescue Swimmer Workout - NEW Navy, Air Force, and Coast Guard OCS Workout USMC OCS / TBS Workout The Service Academy Workout (West Point, Navy, Air Force Academy) The Navy, Air Force, Marine Corp Bootcamp Workout The Army OCS and PFT Workout The Army Air Assault School Workout The Army Airborne Workout
Trx arm workouts pdf. Trx band arm workout. Trx full arm workout. Trx chest and arm workout. Trx shoulder and arm workout. Trx arm workout video. Trx arm workout youtube. Whether you're looking for TRX exercises for beginners or a more advanced TRX workout plan, these moves have something for everyone. "The pike is a personal favorite of mine!"
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 Adonis Lifestyle LLC 2010
