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Adonis Triple Stack (ATS)
Adonis Triple Stack (ATS)
INTER-Workout Periodization
Dumbbell Squats 4 21 60
Exercises (supersets and standard sets) Sets Reps Rest Weight Used/Notes
Exercises (supersets and standard sets) Sets Reps Rest Weight Used/Notes
Low Pulley Row Wide Grip + Straight Bar Cable Curl 3 13+13 60
Dumbbell Squats 4 21 60
Exercises (supersets and standard sets) Sets Reps Rest Weight Used/Notes
One Arm Dumbbell Row + Seated Alternate Dumbbell Curl 3 7+7 180
One Arm Dumbbell Row Lateral + Standing Barbell Curls 2 7+7 180
Low Pulley Row Narrow Grip + Straight Bar Cable Curl 3 13+13 60
Dumbbell Squats 4 21 60
Exercises (supersets and standard sets) Sets Reps Rest Weight Used/Notes
Dumbbell Squats 4 21 60
Low Pulley Row Wide Grip + Straight Bar Cable Curl 2 13+13 60
Exercises (supersets and standard sets) Sets Reps Rest Weight Used/Notes
Seated Dumbbell Shoulder Press + Seated Bent Lateral Raises 3 7+7 180
Dips 3 7 120
Squats 3 7 120
Pulldowns 3 7 120
Upright Row 3 12 90
Get Ups 3 12 90
Pulldowns 4 8 120
Step Ups 3 12 90
Tricep Pushdowns 4 12 60
Dips 3 12 90
Barbell Curls 4 12 60
Dumbbell Squats 4 12 60
Dips 3 7 120
HighPull 3 5 180
Squats 3 7 120
Pulldowns 3 7 120