Rage Workout Series.pdf

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ADONIS INDEX WORKOUT SYSTEMS: RAGE

Adonis Index Workout:

Rage Workout Series

Manual

Fibonacci Pyramids

Progressive Super Sets

Timed Sets

Conditioning Circuits

Copyright 2010 Adonis Lifestyle LLC

Adonis Index Workouts:

RAGE Workouts

The “Rage” series are overload workouts meant to push your limits stimulating new

growth and accelerating your results in the gym. Because of their high intensity they are

only meant to be done for 2 weeks at a time, separate by 8 week intervals.

During the 8 week intervals you should be following your regular Adonis Index Workouts

which our broken down into 4 week cycles. Once you complete two consecutive 4 week

Adonis Index Workout cycles, switch your workout program to one of the 4 rage workouts

for two weeks.

Once you complete two weeks of the first rage workout go back to your Adonis Index

workouts for two more 4 week cycles as outlined in your program manual followed the

second rage workout for 2 weeks.

Each rage workout focuses on a different aspect of strength and conditioning:

Fibonacci Pyramids

– Focus on increasing intensity and strength development within a

single exercise

Progressive Super Sets

– Works the same muscle group with multiple exercises within a

giant super set

– Focuses on intensity and teaching you how to push harder and beyond your

normal mental limit

Timed Sets

Conditioning Circuits

– Focus on whole body work that trains your cardiovascular system

as well as your strength-endurance

Copyright 2010 Adonis Lifestyle LLC

ADONIS EFFECT RAGE WORKOUTS

Fibonacci Pyramids

2 Weeks: 3 workouts per week, 6 exercises per

workout

2008 Copyright Strengthworks Inc.

Copyright 2010 Adonis Lifestyle LLC

Fibonacci Pyramids WEEK 1: DAY 1

Week 1 Day 1

Fibonacci Pyramid Set # 1

Exercise: Incline Dumbbell Press

Weight

Week 1 Day 1

Fibonacci Pyramid Set # 2

Exercise: Incline Dumbbell Press

Weight

Sets

reps

Sets

reps

Light

1

21

Heavy

1

5

Rest 30 Seconds

Moderate

Rest 45 Seconds

Moderate/heavy

1

13

1

8

Rest 30 Seconds

Moderate/heavy

Rest 45 Seconds

Moderate

1

8

1

13

Rest 45 Seconds

Rest 30 Seconds

Heavy

1

5

Light

1

21

Rest 45 Seconds

Moderate/heavy

Rest 30 Seconds

Moderate

1

8

1

13

Rest 45 Seconds

Moderate

Rest 45 Seconds

Moderate/heavy

1

13

1

8

Rest 30 Seconds

Rest 45 Seconds

Light

1

21

Heavy

1

5

Week 1 Day 1

Fibonacci Pyramid Set # 4

Exercise: Dumbbell Curls

Weight

Week 1 Day 1

Fibonacci Pyramid Set # 3

Exercise: Tate Press

Weight

Sets

reps

Sets

reps

Light

1

21

Light

1

21

Rest 30 Seconds

Moderate

Rest 30 Seconds

Moderate

1

13

1

13

Rest 30 Seconds

Moderate/heavy

Rest 30 Seconds

Moderate/heavy

1

8

1

8

Rest 45 Seconds

Rest 45 Seconds

Heavy

1

5

Heavy

1

5

Rest 45 Seconds

Moderate/heavy

Rest 45 Seconds

Moderate/heavy

1

8

1

8

Rest 45 Seconds

Moderate

Rest 45 Seconds

Moderate

1

13

1

13

Rest 30 Seconds

Rest 30 Seconds

Light

1

21

Light

1

21

Copyright 2010 Adonis Lifestyle LLC

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