Abs and Arms Assault 4 Week Program
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Transcript of Abs and Arms Assault 4 Week Program
Adonis Golden Ratio System
Abs & Arms Assault
4 Weeks
2 Workouts Per Week
By: John Barban
Copyright Strengthworks International Publishing Inc 2013
ARMS
The arms component of this routine is based on two concepts, antagonistic supersets and oscillating intensity for Arms.
Antagonistic Super Sets:
Antagonistic super sets are sets that include two exercises done back to back that work muscles that move a specific joint in the opposite direction. For arms this would mean doing a set of biceps immediately followed by a set of triceps.
The biceps flex the arm at the elbow joint, and the triceps extend the arm at the elbow joint. Therefore they are considered ‘antagonistic’ muscle groups with respect to the elbow joint.
(another example of antagonistic muscle groups would be quads and hamstrings with respect to the knee joint. Quads extend the leg at the knee joint, hamstrings flex the leg at the knee joint)
Oscillating Intensity:
Oscillating intensity simply means heavy vs light weights. Each day of this program has a heavy and a light component and each muscle group is doing the opposite intensity of the other.
For example, on day 1 if you are going heavy on biceps you will be going lighter on triceps. Therefore on day 2 you will be going heavy on triceps and lighter on biceps. This pattern continues throughout the 4-week program.
ABS
The abdominal component of this program increases in intensity and is designed to hit all areas of the core region including the main abdominal muscles from top to bottom, as well as the oblique muscles along the side of the core area.
The following 4-week program is meant to be used in ADDITION to the main Adonis Golden Raito Training Program you are currently doing. The total volume is controlled so as to not build too bulky of a waist area.
I suggest adding one of these workouts on an ‘off’ day when you’re not doing other Adonis Golden ratio workouts. You can add the second of these workouts to the end of one of your other Adonis Golden Ratio workouts that focus’s mostly on leg work.
Copyright Strengthworks International Publishing Inc 2013
Week 1 Day 1
Arms Super Set # Exercises Set
sReps Rest
(mins)1 Standing Dumbbell Curls 4 13 2
V-bar Pushdowns 82 Cable Curls 3 21 2
Tate Press 5
Copyright Strengthworks International Publishing Inc 2013
Arms Super Set # Exercises Set
sReps Rest
(mins)1 Lying Tricep Extensions
(barbell) 4 13 2
Incline Dumbbell Curls 82 Tricep Rope Pushdowns 3 21 2
Hammer Curls 5
AbsExercise Sets Reps Rest (sec)Bodyweight Sit Ups 3 21 60Bent Leg Raises 3 13 60Stability Ball Roll-Outs 3 13 60
Week 1 Day 2
Week 2 Day 1
Arms Super Set # Exercises Set
sReps Rest
(mins)1 Incline Dumbbell Curls 3 21 2
Incline Tate Press 132 Barbell Curls 4 13 2
Tricep Extensions (dumbbell)
5
Copyright Strengthworks International Publishing Inc 2013
AbsExercise Sets Reps Rest (sec)Knee ups 3 13 60Lying Leg Raises 3 13 60Stability Ball Curl Ups 3 13 60
http://clients.adonisindex.com/downloads/instructional-videos/lying-tricep-extensions-with-dumbbell/
Week 2 Day 2
ArmsSuper Set # Exercises Set
sReps Rest
(mins)1 V-bar Pushdowns 3 13 2
Cable Curls 82 One Arm Push ups 4 8 2
Seated Alternate Dumbbell Curls
5
Copyright Strengthworks International Publishing Inc 2013
AbsExercise Sets Reps Rest (sec)Bodyweight Sit Ups 3 21 60Bent Leg Raises 3 13 60Lying Leg Raises 4 13 60
AbsExercise Sets Reps Rest (sec)Knee ups 4 21 60Lying Leg Raises 4 21 60Stability Ball Roll-Outs 3 21 60
Week 3 Day 1
Arms Super Set # Exercises Set
sReps Rest (mins)
1 Standing Alternate Dumbbell Curls
4 8 2
Tricep Rope Pushdowns 13
2 Hammer Curls 4 8 2
Tate Press 13
Copyright Strengthworks International Publishing Inc 2013
AbsExercise Sets Reps Rest (sec)Weighted Knee Raises 4 8 60Hanging Swinging Knee Raise to the Side 3 5 60
Planks 1 Hold to Failure 60
Week 3 Day 2
Arms Super Set # Exercises Set
sReps Rest
(mins)1 Lying Tricep Extension
(Barbell)4 8 2
Incline Dumbbell Press 132 V-bar Pushdowns 4 8 2
Cable Curls 13
Copyright Strengthworks International Publishing Inc 2013
AbsExercise Sets Reps Rest
(sec)Bent Leg Raises 4 8 60
Hanging Knee Ups 2 Perform to Failure 60
Planks 2 Hold to Failure 60
Week 4 Day 1
Arms Super Set # Exercises Set
sReps Rest
(mins)1 Hammer Curls 5 5 2
Incline Tate Press 82 Barbell Curls 5 5 2
Lying Tricep Extension (dumbbell)
8
Copyright Strengthworks International Publishing Inc 2013
AbsExercise Sets Reps Rest (sec)Hanging Leg Raises 4 10 60Bodyweight Sit Ups 4 21 60Feet-to-the-Bar Leg Raises 4 6 60
Planks 2 Hold to Failure 60
http://clients.adonisindex.com/downloads/instructional-videos/lying-tricep-extensions-with-dumbbell/
Week 4 Day 2
Arms Super Set # Exercises Sets Reps Rest
(mins)1 Lying Tricep Extension (Barbell) 5 5 2
Incline Dumbbell Curls 8
2 Tate Press 5 5 2
Standing Alternate Dumbbell Curls
8
Copyright Strengthworks International Publishing Inc 2013
AbsExercise Sets Reps Rest (sec)Hanging Leg Raises 4 13 60Hanging Swinging Knee Raise to the Side 4 21 60Stability Ball Roll-Outs 4 21 60
Planks 2 Hold to Failure 60
