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Adonis Mode ?
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Adonis Mode ? routine by danosi is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest + Shoulders
Est. 0 min
10 exercises
Push-Up
1 Set x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Military Press (Seated)
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Decline Chest Fly
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Farmers Carry
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 2
Back & Bicep
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Pull-Up
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Day 3
Compound excercise
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Farmers Carry
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
Isolation excersises
Est. 0 min
11 exercises
Cable Incline Fly
4 Sets x 10 Reps
Cable Decline Chest Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Dumbbell Farmers Carry
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
