adonis exercise descriptions

Bent Dumbbell Row

Standing with feet shoulder width apart holding dumbbellsKnees slightly bent throughout the movementBend at the waist with your upper body at approximately a 45 degree angleKeep your back and spine straight at all times throughout the movementRow the dumbbell up to your lower ribs

Adonis Index Workout Exercises4

Barbell Curls

Standing with feet shoulder width apart holding a barbellMaintain an upright posture throughout the movementCurl the bar up keeping your abs and back tightDo not swing or use body momentum to move the weight


Bodyweight Squats

Standing with feet slightly wider than shoulder width apartMaintain an upright posture throughout the exerciseStart the movement with your butt and hipsPush your butt and hips back as if you were going to sit back into a chairBegin bending at the knees, keeping most of your weight on your heelsDo not rock forward onto your toesKeep your back and spine rigid and squat to the bottom positionDrive your heels into the ground and stand up to the starting position


Upright Row

Standing with feel shoulder width apart holding two dumbbellsStart with arms in front of your body and your palms facing youPull the dumbbells up with your palms facing in keeping the dumbbell close to your bodyMaintain an upright posture during the entire movement


Tricep Pushdown

Standing at a cable machine holding a straight bar or v�bar, palms facing downMaintain an upright posture throughout the exerciseStart with your elbows bent at approximately a 90 degree anglePress the bar down until your arms are fully extended

Tricep Rope Pushdown Variation


Stiff Leg Deadlift

Standing with feet shoulder width apart holding two dumbbellsStart with arms in a relaxed position at your sidesWith your knees slightly bent throughout the movement start by bending at the waistBend forward until your upper body is between 45�90 degree angleAlways keep your back and spine straight throughout the movementNever curl your back


Tate Press

Lying on an incline bench with dumbbells in each handPalms facing away from youStart with arms in a vertical extended position elbows flared to your sidesLower dumbbells to your chest keeping them togetherKeep elbows flared out to your sides throughout the movementKeep the dumbbells together and touching throughout the movement


Step Up

Using a bench or stepStanding with feet shoulder width apart step up onto the bench with one footDrive your heel into the bench stepping upKeep your back and spine straight throughout the movement maintaining good postureStep back down onto the ground and switch feetStep up with your other footContinue alternating feet until all required repetitions are complete


Standing Lateral Raise

Standing with feet shoulder width apart holding dumbbellsStart with arms relaxed at your sidesMaintain an upright posture throughout the exerciseRaise dumbbells to your sides keeping arms as straight as possibleTurn your hands so your palms face more towards the ground as your raise your armsBring the dumbbells down in front of your body with each rep


Standing Dumbbell Curl

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


Standing Dumbbell Press

Standing with your feet shoulder width apartHolding two dumbbells at your shoulders palms facing each otherPress the dumbbell over head turning your palms away from youMaintain an upright posture throughout the movement


Squat & Press

Standing with feet slightly wider than shoulder width apartHolding dumbbells at your shoulders palms facing away from your body or facing each otherMaintain an upright posture throughout the movementNever curl your back forwardStart the movement by flexing your hips and butt back as if you were sitting back into a chairKeep the pressure on the heels of your feet as you sit down into the squatFrom the bottom position drive your heels into the ground and stand upAs 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 dumbbellsShrug your shoulders up as high as possibleMaintain an upright straight posture and keep your eyes and head looking forward


Seated Shoulder Press

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


Seated Dumbbell Lateral Raises

Seated with dumbbells on each handArms relaxed at your sides raise the dumbbells laterally to your sidesKeep your arms as straight as possible


Seated Calf Raise

Use a seated calf machine(if you don’t have a seated calf machine sit at a bench with your feet on the legs of the benchhold dumbbell on your thighs)Start with your calves in the fully stretched positionMaintain an upright posture throughout the movementPress down on the balls of your feet raising your heels


Reverse Lunge

Standing with your feet shoulder width apart and holding two dumbbellsStart with your body in an upright postureStep back with your right foot and sit back touching your right knee down to the groundDrop your hips and butt down during the movementKeep your front knee directly above your ankleDo not flex your knee forward, instead sit your butt back


Push Up (Offset)

Lying on the ground with feet and hands as contactsPlace your right hand slightly ahead of your right shoulderPlace your left hand close to your left hipKeep your body rigid like a plank throughout the movementLower yourself to the ground until your chest touches the groundAlternate hands on each push complete one rep with your right hand forward then switch to your lefthand forward until all required repetitions are complete


Push up Decline (Close Hands)

In a standard push up position with your feet up on a bench or stepHands directly under your shouldersKeep your body rigid like a plank throughout the movementLower yourself to the ground until your chest is touching your hands


Push Ups

Lying on the ground hands and feet as contact pointsHands wider than shoulder width apartKeep your body rigid like a plank throughout the movementLower your yourself to the ground until your chest touches the ground

44Adonis Index Workout Exercises

Pulldown & Pressdown

This is a 2 part movementpart 1Use a straight pulldown bar at a pulldown cable stationHold the bar at approximately shoulder width apartBend your arms slightly and pull your arms down to your sidesBend your elbows as you bring them towards your waistpart2From this position keep your elbows tight to your sides and press the bar downPress the bar down extending your arms using your tricepsMaintain and upright posture throughout the movement


One leg Calf Raise (dumbbell)

Standing on a step on the ball of one footHolding a dumbbell on the same side of your body as the leg you are working (if you’re working your leftcalf hold the dumbbell in your left hand)use your opposite hand to support you holding onto something stableStart with your calf in the fully stretched positionPress down on the ball of your foot raising your heelMaintain an upright posture throughout the movement


One Hand Push Up

Use a smith machine and adjust the bar to a level approximately 3�4 feet highIf you don’t have a smith machine find a sturdy support that is between 3�4 feet highThe lower you start the movement the harder it becomesFeet 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 standardpush upKeep your body as straight as possible throughout the movement


One Arm Dumbbell Row

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


Low Pulley Row Wide Grip

Seated at a low pulley row with a close grip palms facing each otherSit upright with good posture and keep your back and spine straightPull handle towards your navel keep your shoulders back and chest outDo not curl your back during this exercise


Incline Triceps Extension (Barbell)

Lying on an incline bench holding a barbell over headPalms facing away from your bodyStart with arms in the extended vertical positionBending only at the elbows lower barbell down just above your forehead


Incline Dumbbell Press

On an incline bench holding two dumbbells palms neutral positionPress your shoulder blades back into the benchKeep an arch in your back and your body rigidPress the dumbbells up until your arms are fully extendedBring dumbbells down touching the outer angle of your shoulders


Incline Dumbbell Curl

Lying on an incline bench with dumbbells in each handLet your arms hang relaxed in the start positionCurl one dumbbell at a time


High Pull

Standing with feet shoulder width apart in an upright postureHolding a bar with your palms facing your bodySlight bend at the hips and knees into a quarter squatStart the movement with a slight body thrust pushing up with your legs and hipsPull the bar up to your shouldersMaintain a straight back throughout the movement


Dumbbell Squat

Standing with feet slightly wider than shoulder width apartHolding two dumbbells resting them on your shouldersMaintain an upright posture throughout the exerciseBegin the movement by flexing your hips and butt back as if you were sitting back into a chairBegin bending at your knees and sit back into the bottom positionKeep your weight on the heels of your feet, there should be almost no pressure on your toes and verylittle on the balls of your feetOnce you are in the bottom position drive your heels into the ground and stand upKeep your back and spine rigid throughout the movementNever 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 backstraight, there is a difference between leaning forward at the hips, and curling your spine)


Calf Press

Use a leg press machinePosition 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 stretchedPress the weight back up flexing only at the ankleYour legs can be completely straight or slightly bent during the movementAs you use heavier weight it is advisable to keep your legs slightly bent to take stress off of your knees


Curl & Press

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


Cable Face Pulls

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


Cable Curls

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


Wide Grip Pulldowns

Using a cable pulldown machine hold bar slightly wider than shoulder widthPalms facing away from your bodyMaintain an upright posture during the exercisePull the bar down to your upper chest/collar boneKeep your chest out during the movement


adonis exercise descriptions

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