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Adonis Index Week 1-4
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Adonis Index Week 1-4 routine by serhanbakir is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Week 1: Day 1 Strength Endurance
Est. 0 min
8 exercises
Cable Bicep Curl
2 Sets x 13 Reps
Dumbbell Seated Bicep Curl
2 Sets x 13 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Curl & Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 13 Reps
Dumbbell Lateral Raise
2 Sets x 13 Reps
Day 2
Week 1: Day 2 Strength Endurance
Est. 0 min
8 exercises
Dumbbell Step-Up
2 Sets x 13 Reps
Dumbbell Reverse Lunge
2 Sets x 13 Reps
Dumbbell Squat
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Squat & Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Upright Row
3 Sets x 13 Reps
Dumbbell Shoulder Shrug
2 Sets x 13 Reps
Day 3
Week 1: Day 3 Strength Endurance
Est. 0 min
8 exercises
Cable Shoulder Extension
2 Sets x 13 Reps
Tricep Push-Up
2 Sets x 13 Reps
Dumbbell Incline Tricep Extension
2 Sets x 8 Reps
Dumbbell Tate Press
2 Sets x 8 Reps
Pulldown & Pressdown
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 13 Reps
Dumbbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 13 Reps
Day 4
Week 1: Day 4 Strength Endurance
Est. 0 min
7 exercises
Machine Seated Calf Raise
3 Sets x 13 Reps
Donkey Calf Raise
3 Sets x 13 Reps
Smith Machine Single-Leg Calf Raise
2 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 13 Reps
Low Pulley Row Wide Grip
5 Sets x 8 Reps
Curl & Press
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 13 Reps
Day 5
Week 2: Day 1 Strength Endurance
Est. 0 min
8 exercises
Dumbbell Incline Tricep Extension
2 Sets x 13 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 13 Reps
Dumbbell Tate Press
2 Sets x 8 Reps
Medicine Ball One-Arm Push-Up
2 Sets x 8 Reps
Pulldown & Pressdown
3 Sets x 8 Reps
Barbell High Front Raise
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 13 Reps
Weight Plate High Front Raise
2 Sets x 13 Reps
Day 6
Week 2: Day 2 Strength Endurance
Est. 0 min
8 exercises
Dumbbell Reverse Lunge
2 Sets x 13 Reps
Dumbbell Squat
2 Sets x 13 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Squat & Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 8 Reps
Low Pulley Row Wide Grip
3 Sets x 13 Reps
Dumbbell Bent-Over Raise
2 Sets x 13 Reps
Day 7
Week 2: Day 3 Strength Endurance
Est. 0 min
9 exercises
Calf Press On Leg Press
3 Sets x 13 Reps
Machine Calf Raise
3 Sets x 13 Reps
Donkey Calf Raise
3 Sets x 13 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 13 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Pulldown & Pressdown
3 Sets x 8 Reps
Barbell High Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 13 Reps
Barbell Shrug
2 Sets x 13 Reps
Day 8
Week 2: Day 4 Strength Endurance
Est. 0 min
8 exercises
Dumbbell Hammer Curl
2 Sets x 13 Reps
Dumbbell Seated Bicep Curl
2 Sets x 13 Reps
Dumbbell One-Arm Seated Curl
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 13 Reps
Dumbbell Lateral Raise
2 Sets x 13 Reps
Day 9
Week 3: Day 1 Strength Endurance
Est. 0 min
8 exercises
Dumbbell Reverse Bicep Curl
2 Sets x 13 Reps
Dumbbell Incline Curl
2 Sets x 13 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Cable Standing Curl
2 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 13 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 13 Reps
Dumbbell One-Arm Front Raise
2 Sets x 13 Reps
Day 10
Week 3: Day 2 Strength Endurance
Est. 0 min
8 exercises
Dumbbell Squat
2 Sets x 13 Reps
Dumbbell Reverse Lunge
2 Sets x 13 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Single-Leg Squat
2 Sets x 8 Reps
Squat & Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 13 Reps
Barbell High Front Raise
3 Sets x 13 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 13 Reps
Day 11
Week 3: Day 3 Strength Endurance
Est. 0 min
8 exercises
Offset Push up
2 Sets x 21 Reps
Dumbbell Tate Press
2 Sets x 13 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
2 Sets x 8 Reps
Pulldown & Pressdown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 13 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 13 Reps
Day 12
Week 3: Day 4 Strength Endurance
Est. 0 min
10 exercises
Dumbbell Calf Raise
3 Sets x 21 Reps
Calf Press On Leg Press
3 Sets x 21 Reps
Donkey Calf Raise
3 Sets x 21 Reps
Machine Calf Raise
2 Sets x 13 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 13 Reps
Dumbbell Pullover
3 Sets x 13 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 13 Reps
Dumbbell Incline Fly
2 Sets x 13 Reps
Day 13
Week 4: Day 1 Strength Endurance
Est. 0 min
8 exercises
Dumbbell Tate Press
2 Sets x 13 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 13 Reps
Dumbbell Incline Tricep Extension
2 Sets x 8 Reps
Barbell High Front Raise
3 Sets x 13 Reps
Offset Push up
2 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 13 Reps
Pulldown & Pressdown
3 Sets x 13 Reps
Dumbbell Bent-Over Row
2 Sets x 13 Reps
Day 14
Week 4: Day 2 Strength Endurance
Est. 0 min
9 exercises
Dumbbell Reverse Lunge
2 Sets x 13 Reps
Dumbbell Squat
2 Sets x 13 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 8 Reps
Squat & Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 13 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 13 Reps
Weight Plate High Front Raise
2 Sets x 21 Reps
Day 15
Week 4: Day 3 Strength Endurance
Est. 0 min
8 exercises
Calf Press On Leg Press
2 Sets x 13 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 21 Reps
Donkey Calf Raise
3 Sets x 21 Reps
Pulldown & Pressdown
3 Sets x 8 Reps
Barbell High Front Raise
3 Sets x 13 Reps
Dumbbell Lateral Raise
2 Sets x 13 Reps
Curl & Press
2 Sets x 13 Reps
Day 16
Week 4: Day 4 Strength Endurance
Est. 0 min
8 exercises
Dumbbell One-Arm Row
2 Sets x 13 Reps
Dumbbell Seated Bicep Curl
2 Sets x 13 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 13 Reps
Low Pulley Row Wide Grip
5 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 13 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
