Muscle Building Foundation - 12 Week Program.pdf

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Adonis Index Workout Systems
Muscle Building Foundation
Program
12 Week Periodized Program For:
Mass
Strength
Power
By: John Barban
Copyright AdonisLifestyle LLC
2010
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Muscle Building Foundation Week 1
Muscle Building Foundation: Week 1 Day 1
Exercise
Sets
Reps
Rest (secs)
Notes
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Muscle Building Foundation: Week 1 Day 2
Exercise
Sets
Reps
Rest (secs)
Notes
Chin Ups
4
12
90
One Arm Dumbbell Rows
4
12
90
Standing Lateral Raise
4
12
90
Standing Front Raise
4
12
90
Standing Alternate Dumbbell Curl
4
8
120
Incline Curls
4
8
120
Incline Tricep Extension
4
8
120
Tate Press
4
8
120
Copyright AdonisLifestyle LLC
2010
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Muscle Building Foundation Week 1
Muscle Building Foundation: Week 1 Day 3
Exercise
Sets
Reps
Rest (secs)
Notes
Military Press
1
15
60
2
12
90
1
10
120
5
7
180
Flat Dumbbell Press
4
8
120
Deadlifts
2
8
90
2
6
90
5
5
180
Muscle Building Foundation: Week 1 Day 4
Exercise
Sets
Reps
Rest (secs)
Notes
High Pull
4
12
90
Bent Lateral Raise
4
12
90
Wide Grip Pulldowns
4
12
90
Low Pulley Row
4
12
90
Overheard Tricep Extension
4
8
120
Lying Tricep Extension
4
8
120
Barbell Curl
4
8
120
Hammer Curl
4
8
120
Copyright AdonisLifestyle LLC
2010
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Muscle Building Foundation Week 1
Muscle Building Foundation: Week 1 Day 5
Exercise
Sets
Reps
Rest (secs)
Notes
Squats
1
15
60
2
12
90
1
10
120
5
7
180
Incline Bench Press
1
15
60
2
12
90
1
10
120
5
7
180
Week 1 Final Notes:____________________________
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Copyright AdonisLifestyle LLC
2010
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