ai exercises

ADONIS INDEXWORKOUT EXERCISE DESCRIPTIONS

This is the complete list of all the exercises of the Adonis Index workout programwith full photographs and descriptions. Follow the instructions for proper exerciseform and execution.

Adonis Index Workout Exercises1

Alternate Incline Dumbbell Press

Lying on an Incline Bench holding two dumbbells palms facing away from youStart with your arms in the fully extended positionLower one dumbbell while keeping the other arm in the fully extended position then switch


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


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


Bent Lateral Raise

Standing with feet shoulder width apart holding two dumbbellsBend at waist keeping your spine and back straightRaise the dumbbells laterally to your sides keeping your back straight


Bench Squat & Press

Standing with feet slightly wider than shoulder width apart standing about 6 inches in front of a benchHolding 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 chairSit down onto the benchKeep 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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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


Bulgarian Squat

Standing approx 2 feet in front of a bench with feet shoulder width apart holding two dumbbellsPut one foot on the bench with your toe as the contact pointMaintain and upright posture throughout the movementStart the movement bending at your hips and knee lowering your butt back and downKeep your front knee above your ankle, do not bend the knee forward

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Cable Cross Over High Finish

Use the high cables holding with arms extended step forward so you feel a stretch across your chestWith arms slightly bent bring your hands together in a high position directly in front of your faceMaintain an upright posture keeping your back straight and your chest out throughout the movement


Cable Crossover Low finish

Use the high cables holding with arms extended step forward so you feel a stretch across your chestWith arms slightly bent bring your hands together in a low position at your waistMaintain an upright posture keeping your back straight and your chest out throughout the movement


Cable Crossover Mid finish

Use the high cables holding with arms extended step forward so you feel a stretch across your chestWith arms slightly bent bring your hands together in a Mid position in front of your chestMaintain an upright posture keeping your back straight and your chest out throughout the movement


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


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


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

14Adonis Index Workout Exercises

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


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)


Front Raise Alternate Dumbbell

Standing with feet shoulder width apartHolding dumbbell at your side neutral gripRaise Dumbbell with a straight arm in front of your bodyFinish with dumbbell over head


Front Raise Two Hands Dumbbell

Standing with feet shoulder width apartHolding dumbbell at your side neutral gripRaise Dumbbell with a straight arm in front of your bodyFinish with dumbbell over head


Front Raise Plate

Standing feel shoulder width ApartHolding a plate in your hands in front of youRaise Plate with straight arms in front of youFinish above your head


Get Ups

Seated on a bench feet on the ground shoulder width apartPick one foot up off the ground and point it forwardDrive your heel into the ground and stand upkeep your back straight and look forwardUse your arms for balanceComplete one rep per leg and then alternate to the other leg


Hammer Curl

Standing with feet shoulder width apart holding two dumbbellsMaintain and upright posture throughout the movementBegin with arms in a relaxed position palms facing your bodyCurl the weights as if you were swinging a hammerPalms face each other throughout the movement (do not turn your palms up)


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


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


Incline Dumbbell Flye

Lying on an incline bench holding dumbbells in each handBegin with arms in the vertical position palms facing each otherLower the waits to your sides with a slightly bent arm until you feel a good stretch


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 Triceps Extension (Dumbbell)

Lying on an incline bench dumbbells in each handPalms in a neutral position facing each otherStart with arms extended verticallyBending the elbows lower dumbbells down to your shouldersKeep your elbows close to your body


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


Inverted Row

In a smith machine set the bar at approximately 3�4 feet highIf you don’t have a smith machine set up a bar in a squat rack or power rackLying on the ground under the bar line up the bar at approximately mid chestHold the bar slightly wider than shoulder width with your legs slightly bentPull yourself up and touch your chest to the bar on each rep (if possible)Keep your body rigid like a plank throughout the movementNote: the more you bend your knees the easier the movement becomes


Low Cable Cross Over

With the Cables in a low position start with your arms extendedStep forward from the machine so you feel a stretch across your chestWith your arms slightly bent bring your hands together in front of your chest in an upper cut stylemotion


Low Pulley Row Close 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


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


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)


One Arm Dumbbell Row Lateral

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 positionFlare your elbow to the side so it is approximately at a 90 degree angle to your bodyRow the dumbbell up towards your shoulder


One Arm Pull Up

In a smith machine set the bar at approximately 5 feetIf you don’t have a smith machine set up a bar in a squat rack or power rackStand with your feet wider than shoulder with apart (a wide stance helps)With one hand behind your back hold the bar with the other handPull yourself up similar to an inverted row bringing your chest as close to the bar as possibleKeep your body stiff like a plank 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 Hand Push Up (close)

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 close handpush up keeping your elbow close to your bodyKeep your body as straight as possible throughout the movement


One Arm Lateral Raise

Standing with a dumbbell in one handHold on to a rack or anything sturdy to support your bodylean slightly towards the angle of hand with the dumbbellWith a straight arm raise the dumbbell out to your side


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 Leg Deadlift

Standing with feet shoulder width apart holding two dumbbellsWith your knees slightly bent pick one foot up approximately an inch off the floor with your toe pointingdownBegin the movement bending at the hips and kneeDrop your hips as if you were going to sit down on a chairBending forward with your back at approximately a 45 degree angleAlways keep your back and spine straight throughout the movementAlternate legs complete one rep with your right leg then reset both feet and alternate to the left leg


Power Shrug

Standing with feet shoulder width apart holding two dumbbells at your sideBend at the knees and hips into a quarter squat positionDrive your heels into the floor and push back up into the start position explosivelyShrug your shoulders while you come back to the top position to complete the movementYou should be moving upwards with enough explosiveness and power to finish on your toes


Prisoner Squat

Bend at the knees and hips into a quarter squat positionStanding with feet approximately shoulder width apart hands behind your headStart the movement with your hips sitting back as if you were sitting into a chairKeep your back and spine straight and your chest outSquat down into a full squat positionDrive your heels into the ground and push back up into the starting positionAlways keep your back straight and look forward


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


Pullovers

Lying across a flat bench holding one dumbbell vertical in front of youStart with arms extended verticalExtend your arms until they are extended overhead


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


Push Up (Close Hands)

Lying on the ground with feet and hands as contactsPosition your hand directly under your shouldersKeep your body rigid like a plank throughout the movementLower yourself down until your chest touches the groundKeep your elbows close to your body throughout the movement


Push up (Decline)

In a standard push up position with your feet up on a bench or stepHands slightly wider than shoulder width apartKeep your body rigid like a plank throughout the movementLower yourself to the ground until your nose is approximately an inch off the ground


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 Up Decline (Spiderman)

Starting in a standard push up position with your feet on a benchHands slightly wider than shoulder width positionKeep your back straight throughout the movementLower yourself until your nose is approximately 1 inch from the groundAs you lower yourself touch your right knee to your right elbowAlternate legs touching your left leg to your left elbowIn the finish position you end up looking like spiderman climbing a wall


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 & Row

In a standard push up position hands holding two dumbbellsMove your feet wider than shoulder with apart (as you will need more stability)Keeping your body rigid like a plank throughout the movementHands slightly wider than shoulder width apartLower yourself towards the ground until your chest is level with your handsPush yourself up to the starting positionRow one of the dumbbells up supporting your body on the other handRow the opposite dumbbell on the next rep, alternating each rep


Push Up (Spiderman)

Starting in a standard push up positionHands slightly wider than shoulder width positionKeep your back straight throughout the movementLower yourself until your chest touches the groundAs you lower yourself touch your right knee to your right elbowAlternate legs touching your left leg to your left elbowIn the finish position you end up looking like spiderman climbing a wall


Reverse Curls

Standing with your feet shoulder width apart and holding two dumbbells at your sideStarting with palms facing your bodyCurl the weight up with your palms facing the floor all the way upMaintain an upright posture throughout the movement


Reverse Grip Pulldown

At a cable pulldown station hold the bar palms facing you hands shoulder width apartMaintain an upright posture throughout the exercisePull the bar down towards your upper chest/collar bone finishing just below your chinKeep your chest out throughout the movement


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


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


Seated Dumbbell Curls

Seated on a bench holding two dumbbellsCurl one dumbbell palm facing upAlternate dumbbell curls


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 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


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


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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Stability Ball Roll Outs

Kneeling on a mat start with your hands on a stability ball and your body in an upright postureRoll the ball away from your body by extending your arms until you are in a “superman” like positionKeep your body rigid like a plank throughout the movementPull the ball back towards you and return to the starting position


Stability Ball Curl Ups

Start in a push up position with your feet on a stability ballTuck your knees into your chest rolling the ball towards youExtend your legs back to the start positionFocus on using your abs to initiate the movementKeep your abs and back tight throughout the movement


Standing Alternate Dumbbell Press

Standing feet shoulder width apart holding dumbbells at your shoulders palms facing awayPress both dumbbells to the top extended overhead position – this is your starting positionLower one dumbbell to your shoulder while keeping the other in the extended positionPress the dumbbell back to the extended starting position and alternate to the other dumbbellkeep your back straight and keep your head forward


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


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 Calf Raise

Standing with your feet approximately shoulder width apart on the balls of your feetStart with your calves in the fully stretched positionPress the balls of your feet down into the step raising your heelsMaintain an upright posture throughout the movementUse your hands for support


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


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


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


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


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


Triple Curl

Standing with feet shoulder width apart dumbbells in each handComplete the 3 following curls back to back to back1st�� curl palm facing up2nd –Hammer curl palms facing each other3rd – Reverse Curl Palms facing down


Triple RaiseThis is a 3 part movement: Front Raise�Lateral Raise�Bent Lateral Raise

Standing with feet shoulder width apart holding two dumbbellsComplete one rep of each of the following exercises back to back to back1) Dumbbell Front Raise, 2) Lateral Raise 3) Bent Lateral RaiseEach lift counts as 1 rep for example: if you are doing 21 reps of triple raises you will complete 7 frontraises, 7 lateral raises and 7 bent lateral raises in sets of 3Example: Rep#1 front raise, rep#2 lateral raise, rep#3 bent lateral raise, rep# 4 front raise, rep#5 lateralraise, rep#6 bent lateral raise…etc…


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


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


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