ADONIS INDEX WORKOUT- BUILD & BURN Waist
to Height Ratio 48-51%
Lean Muscle Building, Growth, Definition
Cycle 1: Weeks 1-4 - Growth
Heavy weights, 60-120 seconds rest, 5-13 reps
Cycle 2: Weeks 5-8 - Lean Muscle
Medium weights, 60-90 seconds rest, 8-13 reps
Cycle 3: Weeks 9‐12 - Definition
Moderate weights, 60‐90 seconds rest, 8‐21 reps
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