ADONIS INDEX WORKOUT- BUILD
Waist to Height Ratio ≤45-47%
Waist to Height Ratio ≤45-47%
Lean Muscle, Growth, Size
Cycle 1: Weeks 1‐4 – Lean Muscle
Medium weights, 60‐90 seconds rest, 8‐13 reps
Cycle 2: Weeks 5‐8 – Growth
Heavy Weights, 60‐120 seconds rest, 5‐13 reps
Cycle 3: Weeks 9‐12 – Size
Heavy weights, 120 seconds rest, 5‐8 reps
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