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    This document outlines a 4-week hypertrophy cycle from the Adonis Index Workout Systems. Each week focuses on muscle growth through medium weights with 8-13 reps and 60-90 seconds of rest. The cycle consists of 4 day split routines with different exercises each day targeting specific muscle groups through sets and reps for strength and size gains.

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    Hypertrophy workout

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    This document outlines a 4-week hypertrophy cycle from the Adonis Index Workout Systems. Each week focuses on muscle growth through medium weights with 8-13 reps and 60-90 seconds of rest. The cycle consists of 4 day split routines with different exercises each day targeting specific muscle groups through sets and reps for strength and size gains.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    903 views10 pages

    Hypertrophy

    Uploaded by

    ds1386
    This document outlines a 4-week hypertrophy cycle from the Adonis Index Workout Systems. Each week focuses on muscle growth through medium weights with 8-13 reps and 60-90 seconds of rest. The cycle consists of 4 day split routines with different exercises each day targeting specific muscle groups through sets and reps for strength and size gains.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 10

    Adonis Index Workout Systems

    Cycle 2

    Hypertrophy
    4 Weeks
    Medium Weights 8 & 13 Reps 60 90 seconds Rest

    By: John Barban


    Copyright Adonis Lifestyle LLC 2010

    Week 1: Hypertrophy

    Week 1: Day 1 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Cable Curls Standing Dumbbell Curls Incline Dumbbell Curls Barbell Curls Curl & Press Seated Shoulder Press Wide Grip Pulldowns Standing Lateral Raise

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Week 1: Day 2 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Step Ups Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Squat and Press Incline Dumbbell Press High Pull Shrugs

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Copyright Adonis Lifestyle LLC 2010

    Week 1: Day 3 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Tricep Rope Pushdowns Close Hands Push ups Incline Tricep extension (barbell) Tate Press Pulldown & Pressdown Standing Dumbbell Press Upright Row Bent Dumbbell Row

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Week 1: Day 4 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Seated Calf Raise Calf Press One leg Calf Raise (dumbbell) Rope Face Pulls Low Pulley Row Wide Grip Curl & Press Seated Lateral Raises

    3 3 2 3 5 2 3

    13 13 8 13 8 8 13

    60 60 90 90 90 60 60

    Copyright Adonis Lifestyle LLC 2010

    Week 2: Hypertrophy

    Week 2: Day 1 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Incline Tricep Extensions (dumbbell) Rope Pushdowns Tate Press One Hand Push ups Pulldown & Pressdown High Pull Wide Grip Pulldown Front Raise Plate

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Week 2: Day 2 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Reverse Lunge Dumbbell Squat Stiff Leg Deadlift Step Ups Squat & Press Alternate Incline Dumbbell Press Low Pulley Row Wide Grip Bent Lateral Raise

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Copyright Adonis Lifestyle LLC 2010

    Week 2: Day 3 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Calf Press Standing Calf Raises One leg Calf Raise (dumbbell) Pulldown & Pressdown High Pull Seated lateral Raises Shrugs

    3 3 2 3 5 3 2

    13 13 8 8 8 13 13

    60 60 90 90 90 60 60

    Week 2: Day 4 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Hammer Curl Standing Dumbbell Curl Seated Dumbbell Curl Barbell Curl Bent Dumbbell Row Standing Dumbbell Press Incline Dumbbell Press Standing Lateral Raise

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Copyright Adonis Lifestyle LLC 2010

    Week 3: Hypertrophy

    Week 3: Day 1 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Reverse Curls Incline Dumbbell Curls Standing Dumbbell Curls Rope Curls Pullovers Seated Shoulder Press Wide Grip Pulldowns Front Raise Dumbbell Two Hands Week 3: Day 2 Hypertrophy Exercise
    Sets

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Reps

    Rest (Sec)

    Dumbbell Squat Reverse Lunge Step Up Get ups Squat and Press Incline Dumbbell Press High Pull Seated Lateral raise

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Copyright Adonis Lifestyle LLC 2010

    Week 3: Day 3 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Offset Push ups Tate Press One Hand Pushups Incline Tricep Extension (dumbbell) Pulldown & Pressdown One Arm Dumbbell Row Lateral Upright Row Reverse Grip Pulldown

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Week 3: Day 4 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    One leg calf Raise (dumbbell) Calf Press Seated Calf Raise Pullovers Alternate Incline Press Cable Cross Over (high) Incline Dumbbell Flys

    3 3 2 3 5 3 2

    13 13 8 8 8 13 13

    60 60 90 90 90 60 60

    Copyright Adonis Lifestyle LLC 2010

    Week 4: Hypertrophy

    Week 4: Day 1 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Tate Press Rope Pushdowns Incline Tricep Extensions (dumbbell) Push ups (Spiderman) High Pull Reverse Grip Pulldown Pulldown & Pressdown Bent Dumbbell Row

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Week 4: Day 2 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Reverse Lunge Dumbbell Squat Stiff Leg Deadlift One Leg Deadlift Squat & Press Alternate Incline Dumbbell Press Cable Cross Over Mid Front Raise (Plate)

    2 2 2 2 3 5 3 2

    13 13 8 8 8 8 13 13

    60 60 90 90 90 90 60 60

    Copyright Adonis Lifestyle LLC 2010

    Week 4: Day 3 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    Calf Press Seated Calf Raises One Leg Calf Raise (Dumbbell) Pulldown & Pressdown High Pull Standing Lateral Raise Curl & Press

    2 3 3 3 5 3 2

    13 13 8 8 8 13 13

    60 60 90 90 90 60 60

    Week 4: Day 4 Hypertrophy Exercise


    Sets Reps Rest (Sec)

    One Arm Dumbbell Row Standing Dumbbell Curl Barbell Curl Seated Dumbbell Curl Bent Dumbbell Row Low Pulley Row Wide Grip Incline Dumbbell Flye Incline Dumbbell Press

    2 2 2 2 2 5 3 3

    13 13 8 8 13 8 13 8

    60 60 90 90 90 90 60 60

    Copyright Adonis Lifestyle LLC 2010

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