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Adonis Abs Program PDF
Adonis Abs Program PDF
Adonis Effect: ABS
Abdominal Training
Copyright 2008 Strength Works Inc.
Adonis Effect ABS Program
As an addition to the Adonis Index Workout program we have included this special series
of abdominal specific exercises that can be added to your routine.
Each exercise is shown in the accompanying videos. Complete each exercise in the form as
described in the videos.
Where 2 sets are indicated for an exercise, take 60 seconds rest between the sets of the
same exercise.
There are 2 Ab workouts per week x 2 weeks. Cycle through all 4 workouts ever 2 weeks.
ABS ABS
WEEK 1: DAY 1 WEEK 1: DAY 2
EXERCISE Sets reps EXERCISE Sets reps
ROPE CRUNCH 1 21 ADONIS CRUNCH 1 21
Rest 60 Seconds Rest 60 Seconds
WEIGHTED BENCH CRUNCH 2 13 ROPE CRUNCH 2 13
Rest 60 Seconds Rest 60 Seconds
PULLOVERS 2 8 WEIGHTED BENCH CRUNCH 2 8
Rest 60 Seconds Rest 60 Seconds
ADONIS CRUNCH 2 13 PULLOVERS 1 13
Rest 60 Seconds Rest 60 Seconds
STABILITY BALL ROLL OUT 1 21 STABILITY BALL CURL UP 1 21
ABS ABS
WEEK 2: DAY 3 WEEK 2: DAY 2
EXERCISE Sets reps EXERCISE Sets reps
PULLOVERS 1 21 WEIGHTED BENCH CRUNCH 1 21
Rest 60 Seconds Rest 60 Seconds
ADONIS CRUNCH 2 13 PULLOVERS 2 13
Rest 60 Seconds Rest 60 Seconds
ROPE CRUNCH 2 8 ADONIS CRUNCH 2 8
Rest 60 Seconds Rest 60 Seconds
WEIGHTED BENCH CRUNCH 2 13 ROPE CRUNCH 2 13
Rest 60 Seconds Rest 60 Seconds
STABILITY BALL ROLL OUT 1 21 STABILITY BALL CURL UP 1 21
Copyright 2008 Strength Works Inc.