Exercise Gallery.pdf

ADONIS INDEX WORKOUT EXERCISE DESCRIPTIONS

This is the complete list of all the exercises of the Adonis Index workout program

with full photographs and descriptions. Follow the instructions for proper exercise

form and execution.

Adonis Index Workout Exercises

Alternate Incline Dumbbell Press

Lying on an Incline Bench holding two dumbbells palms facing away from you

Start with your arms in the fully extended position

Lower one dumbbell while keeping the other arm in the fully extended position then switch

Adonis Index Workout Exercises

Barbell Curls

Standing with feet shoulder width apart holding a barbell

Maintain an upright posture throughout the movement

Curl the bar up keeping your abs and back tight

Do not swing or use body momentum to move the weight

Adonis Index Workout Exercises

Bent Dumbbell Row

Standing with feet shoulder width apart holding dumbbells

Knees slightly bent throughout the movement

Bend at the waist with your upper body at approximately a 45 degree angle

Keep your back and spine straight at all times throughout the movement

Row the dumbbell up to your lower ribs

Adonis Index Workout Exercises