ai manual build

7/29/2019 AI Manual Build

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2/30


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AADDOONNIISSIINNDDEEXXWWaaiissttttooHHeeiigghhttRRaattiiooCChhaarrtt--BBUUIILLDD

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AdonisIndexWorkoutBUILD

WaisttoHeightRatio: 4547%

Height(feet'Inches) WaistMeasurement(Inches)

5'0(60) 27 27.6 28.2

5'1(61) 27.45 28.06 28.67

5'2(62) 27.9 28.52 29.14

5'3(63) 28.35 28.98 29.61

5'4(64) 28.8

29.44

30.08

5'5(65) 29.25 29.9 30.55

5'6(66) 29.7 30.36 31.02

5'7(67) 30.15 30.82 31.49

5'8(68) 30.6 31.28 31.96

5'9(69) 31.05 31.74 32.43

5'10(70) 31.5 32.2 32.9

5'11(71) 31.95 32.66 33.37

6'0(72) 32.4 33.12 33.84

6'1(73) 32.85 33.58 34.31

6'2(74) 33.3

34.04

34.78

6'3(75) 33.75 34.5 35.25

6'4(76) 34.2 34.96 35.72

6'5(77) 34.65 35.42 36.19

6'6(78) 35.1 35.88 36.66

6'7(79) 35.55 36.34 37.13

6'8(80) 36 36.8 37.6

6'9(81) 36.45 37.26 38.07

6'10(82) 36.9 37.72 38.54

6'11(83) 37 38.18 39.01

7'0(84) 35

38.64

39.48


4/30

Warming up

Agoodwarmupbeforeanyworkoutisimportant.

Gothroughthefollowingwarmupbeforeeachworkoutusingalightmanageableweightforeachofthe

exercises:

(Note:Choosewarmupweightsthatareapproximately3050%ofyourworkingweight.)

Curl&press 1setx21reps 30secondsrest

PushUps 1setx21reps 30secondsrest

BentDumbbellRow 1setx21reps 30secondsrest

StepUps(bodyweight) 1setx13reps 30secondsrest

Pulldown&Pressdown 1setx21reps 30secondsrest

BodyweightSquats 1setx21reps 30secondsrest


5/30

Intervals

Intervaltraining

helps

boost

your

calorie

burning,

and

is

more

effective

than

regular

slow

paced

cardio

training.

Intervaltrainingissimplydoingperiodsofhighintensityexercisemixedwithperiodsoflowintensity

exercise;Forexamplewalking/running.Ifyouareusingamachineinagymusethespeedsettingto

increaseintensityandlowerintensity.

Shorterintervalsaremeanttobedoneathigherintensitythanlongerintervals.

1minuteintervalhighestintensity

2minuteintervalmoderatehighintensity

3minuteintervalmoderateintensity

IntervalExample:

Walk/Runtreadmillinterval:

5minwarmupTreadmillspeed3.2(walkingspeed)

1minintervalTreadmillspeed7.5(runningspeed)

1minrestTreadmillspeed3.5(briskwalk)

2minintervalTreadmillspeed7.0(moderaterunspeed)

2minrestTreadmillspeed3.5(briskwalk)

3minintervalTreadmillspeed6.5(joggingspeed)

Complete2intervalworkoutsperweek.

Eachintervalworkouttakes27minutes

Doyourintervalworkoutsonanydayyouwish.Combinethemwith2ofyourregularAdonisIndex

workouts,ordothemonyouroffdaysthatyouarenotdoingyourAdonisIndexworkouts.

CompleteoneofeachIntervalworkoutDay1andDay2eachweek.

IntervalExerciseChoices:

Bike(outside)

Stationarybike

Treadmill

Walk/jog/run(outside)


6/30

INTERVALSDAY1 INTERVALSDAY2

5Intervals Mins 8Intervals Mins

Warmup 5 Warmup 3

Intrerval1 1 Interval1 1

Rest 1 Rest 1

interval2 2 interval2 1

rest 2 Rest 1

Interval3 3 interval3 2

Rest 3 rest 2

Intrerval4 2 intreval4 2

Rest 2 Rest 2

Interval5 1 intreval5 2

CoolDown 5 Rest 2

Total 27 interval6 1

Rest 1

interval7 1

rest 1

Interval8 1

CoolDown 3

Total 27


7/30

BBUUIILLDD WWeeeekk11:: LLeeaann MMuussccllee

BUILDWeek1:

Day1LeanMuscle

Exercise

Sets Reps Rest (Sec)

CableCurls 2 13 60

StandingDumbbellCurls 2 13 60

InclineDumbbellCurls 2 8 90

BarbellCurls 2 8 90

AI

Curl&Press 3 8 90

SeatedShoulderPress 5 8 90

WideGripPulldowns 3 13 60

StandingLateralRaise 2 13 60

BUILDWeek1:

Day2LeanMuscle

Exercise


StepUps 2 13 60

ReverseLunge 2 13 60

DumbbellSquat 2 8 90

StiffLeg

Deadlift

2

8

90

AI

SquatandPress 3 8 90

InclineDumbbellPress 5 8 90

HighPull 3 13 60

Shrugs 2 13 60


8/30

BUILDWeek1:

Day3LeanMuscle

Exercise


TricepRopePushdowns 2 13 60

CloseHandsPushups 2 13 60

InclineTricepextension(barbell) 2 8 90

TatePress 2 8 90

AI

Pulldown&Pressdown 3 8 90

StandingDumbbellPress 5 8 90

UprightRow 3 13 60

BentDumbbellRow 2 13 60

BUILDWeek1:

Day4LeanMuscle

Exercise

Sets RepsRest(Sec)

Seated

Calf

Raise

3

13

60

CalfPress 3 13 60

OnelegCalfRaise(dumbbell) 2 8 90

AI

RopeFacePulls 3 13 90

LowPulleyRowWideGrip 5 8 90

Curl&Press 2 8 60

SeatedLateralRaises 3 13 60


9/30


BUILDWeek2:

Day1LeanMuscle

Exercise


InclineTricepExtensions(dumbbell) 2 13 60

RopePushdowns 2 13 60

TatePress 2 8 90

OneHandPushups 2 8 90

AI


HighPull 5 8 90

WideGripPulldown 3 13 60

FrontRaisePlate 2 13 60

BUILDWeek2:

Day2LeanMuscle

Exercise




StiffLegDeadlift 2 8 90

StepUps

2

8

90

AI

Squat&Press 3 8 90

AlternateInclineDumbbellPress 5 8 90


BentLateralRaise 2 13 60


10/30

BUILDWeek2:

Day3LeanMuscle

Exercise


CalfPress 3 13 60

StandingCalfRaises 3 13 60

OnelegCalfRaise(dumbbell) 2 8 90

AI


HighPull 5 8 90

SeatedlateralRaises 3 13 60

Shrugs 2 13 60

BUILDWeek2:

Day4LeanMuscle

Exercise


HammerCurl 2 13 60

StandingDumbbellCurl 2 13 60

SeatedDumbbell

Curl

2

8

90

BarbellCurl 2 8 90

AI






11/30


BUILDWeek3:

Day1LeanMuscle

Exercise


ReverseCurls 2 13 60



RopeCurls 2 8 90

AI

Pullovers 3 8 90



FrontRaiseDumbbellTwoHands 2 13 60

BUILDWeek3:

Day2LeanMuscle

Exercise




StepUp 2 8 90

Getups

2

8

90

AI



HighPull 3 13 60

SeatedLateralraise 2 13 60


12/30

BUILDWeek3:

Day3LeanMuscle

Exercise


OffsetPushups 2 13 60

TatePress 2 13 60

OneHandPushups 2 8 90

InclineTricepExtension(dumbbell) 2 8 90

AI


OneArmDumbbellRowLateral 5 8 90

UprightRow 3 13 60

ReverseGripPulldown 2 13 60

BUILDWeek3:

Day4LeanMuscle

Exercise


OnelegcalfRaise (dumbbell) 3 13 60

CalfPress

3

13

60

SeatedCalfRaise 2 8 90

AI

Pullovers 3 8 90

AlternateInclinePress 5 8 90

CableCrossOver(high) 3 13 60

InclineDumbbellFlys 2 13 60


13/30


BUILDWeek4:

Day1LeanMuscle

Exercise


TatePress 2 13 60



Pushups(Spiderman) 2 8 90

AI

HighPull 3 8 90

ReverseGripPulldown 5 8 90



BUILDWeek4:

Day2LeanMuscle

Exercise





OneLeg

Deadlift

2

8

90

AI

Squat&Press 3 8 90


CableCrossOverMid 3 13 60

FrontRaise(Plate) 2 13 60


14/30

BUILDWeek4:

Day3LeanMuscle

Exercise


CalfPress 2 13 60

SeatedCalfRaises 3 13 60

OneLegCalfRaise(Dumbbell) 3 8 90

AI


HighPull 5 8 90


Curl&Press 2 13 60

BUILDWeek4:

Day4LeanMuscle

Exercise


OneArmDumbbellRow 2 13 60


BarbellCurl

2

8

90

SeatedDumbbellCurl 2 8 90

AI



InclineDumbbellFlye 3 13 60



15/30

BBUUIILLDD Week 5: Growth

BUILDWeek5:Day1Growth

Exercise


DumbbellCurls 3 13 60


BarbellCurls 2 5 120

AI

Curl&Press 3 5 120

SeatedDumbbellPress 5 8 90

WideGrip

Pulldowns

5

13

60

BUILDWeek5:

Day2Growth

Exercise


StepUps 3 13 60

ReverseLunge 3 8 90


AISquatandPress 3 5 120

HighPull 5 8 90



16/30

BUILDWeek5:

Day3Growth

Exercise


OneArmPushups 3 13 60

OffsetPushups 3 8 90

TricepRopePushdowns 2 5 120

AI



DumbbellUprightRow 3 13 60

BUILDWeek5:

Day4Growth

Exercise



CalfPress 3 13 60

AI


One

Arm

Dumbbell

Row

5

8

90

Curl&Press 3 5 120


17/30

BBUUIILLDD WWeeeekk66:: GGrroowwtthh

BUILDWeek6:

Day1Growth

Exercise


TricepExtensions(dumbbell) 2 13 60


TatePress 3 5 120

AI


HighPull 5 8 90


BUILDWeek6:

Day2Growth

Exercise





AI

Squat&Press 3 5 120

InclineDumbbell

Press

5

8

90



18/30

BUILDWeek6:

Day3Growth

Exercise


StandingCalfRaises 5 13 60


AI


HighPull 5 8 90

Shrug 3 5 120

BUILDWeek6:

Day4Growth

Exercise


BarbellCurl 2 13 60



AI


Curl&Press 5 8 90

UprightRow 5 13 60


19/30


BUILDWeek7:

Day1Growth

Exercise





AI

SeatedDumbbellPress 3 5 120


Curl&Press 5 13 60

BUILDWeek7:

Day2Growth

Exercise



ReverseLunge 2 8 90

StepUp 3 5 120

AI


InclineDumbbell

Press

5

8

90

HighPull 3 13 60


20/30

BUILDWeek7:

Day3Growth

Exercise

Sets Reps Rest (Sec)OffsetPushups 3 13 60


TricepBarPushdowns 3 5 120

AI


DumbbellUprightRow 5 8 90


BUILD

Week

7:

Day4Growth

Exercise


CalfPress 5 13 60


AI


Curl&Press 5 8 90

OneArmDumbbellRow 3 13 60


21/30


BUILDWeek8:

Day1Growth

Exercise


TatePress 3 13 60



AI

HighPull 5 5 120



BUILDWeek8:

Day2Growth

Exercise





AI

Squat&Press 3 5 120

AlternateIncline

Dumbbell

Press

5

8

90



22/30

BUILDWeek8:

Day3Growth

Exercise


CalfPress 2 13 60


OneLegCalfRaise(Dumbbell) 3 5 120

AI


HighPull 5 8 90

Shrug 3 13 120

BUILDWeek8:

Day4Growth

Exercise




BarbellCurl 3 5 120

AI


Curl&Press 5 8 90

UprightRow 5 13 60


23/30

BUILD Week 9: Size

BUILDWeek9:Day1Size

Exercise





AI

Curl&Press 5 5 120


WideGrip

Pulldowns

3

8

90

BUILDWeek9:

Day2Size

Exercise


StepUps 3 8 90

ReverseLunge 3 8 90


AISquatandPress 5 5 120

HighPull 5 8 90



24/30

BUILDWeek9:

Day3Size

Exercise



Pushups(Offset) 3 8 90

TatePress 2 5 120

AI




BUILDWeek9:

Day4Size

Exercise



CalfPress 3 8 90

AI

LowPulley

Row

Wide

Grip

5

5

120


Curl&Press 3 8 90


25/30

BBUUIILLDD WWeeeekk1100:: SSiizzee

BUILDWeek10:

Day1Size

Exercise


TricepExtensions(dumbbell) 5 8 90

TricepExtension(Barbell) 3 5 120

AI


HighPull 5 8 90


BUILDWeek10:Day2Size

Exercise





AI

Squat&Press 5 5 120


LowPulley

Row

Wide

Grip

3

8

90


26/30

BUILDWeek10:

Day3Size

Exercise

Sets Reps Rest (Sec)StandingCalfRaises 5 8 90


AI

HighPull 5 5 120


PowerShrug 3 8 90

BUILDWeek10:

Day4Size

Exercise


InclineCurls 5 8 90


AI


Curl&Press 5 8 90

UprightRow 3 8 90


27/30

BBUUIILLDD WWeeeekk1111:: SSiizzee

BUILDWeek11:

Day1Size

Exercise


BarbellCurls 3 8 90



AI



Curl&Press 3 8 90

BUILDWeek11:

Day2Size

Exercise


StepUps 3 8 90

ReverseLunge 3 8 90


AI


InclineDumbbell

Press

5

8

90

HighPull 3 8 90


28/30

BUILDWeek11:

Day3Size

Exercise

Sets Reps Rest (Sec)OneArmPushups 3 8 90

Pushups(Offset) 3 8 90

TricepExtension(Dumbbell) 2 5 120

AI


WidegripPulldowns 5 8 90

UprightRow 3 8 90

BUILD

Week

11:

Day4Size

Exercise


OnelegcalfRaise(dumbbell) 5 8 90

CalfPress 3 8 90

AI





29/30

WWeeeekk1122:: SSiizzee

BUILDWeek12:

Day1Size

Exercise




AI


HighPull 5 8 90


BUILDWeek12:Day2Size

Exercise


ReverseLunge 3 8 90



AI

Squat&Press 5 5 120


LowPulley

Row

Wide

Grip

3

8

90


30/30

BUILDWeek12:

Day3Size

Exercise

Sets Reps Rest (Sec)StandingCalfRaises 5 8 90


AI

AlternateInclinedumbbellPress 5 5 120

HighPull 5 8 90

Shrug 3 8 00

BUILDWeek12:

Day4Size

Exercise


InclineTricepExtension(Barbell) 5 8 90

TatePress 3 5 120

AI




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