Adonis Effect Exercises(3).pdf

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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.
1
Adonis Index Workout Exercises
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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
2
Adonis Index Workout Exercises
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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
3
Adonis Index Workout Exercises
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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
4
Adonis Index Workout Exercises
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