Adonis Index Week 5-6
General
Intermediate
Dumbbell
Plan Details
The Adonis Index Week 5-6 routine by serhanbakir is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
WEEK 5: DAY 1 – Fibonacci Pyramids
Est. 0 min
40 exercises
Dumbbell Incline Bench Press
1 Set x 21 Reps
Dumbbell Incline Bench Press
1 Set x 13 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 13 Reps
Dumbbell Incline Bench Press
1 Set x 21 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 13 Reps
Dumbbell Incline Bench Press
1 Set x 21 Reps
Dumbbell Incline Bench Press
1 Set x 13 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Dumbbell Tate Press
1 Set x 21 Reps
Dumbbell Tate Press
1 Set x 13 Reps
Dumbbell Tate Press
1 Set x 8 Reps
Dumbbell Tate Press
1 Set x 5 Reps
Dumbbell Tate Press
1 Set x 8 Reps
Dumbbell Tate Press
1 Set x 13 Reps
Dumbbell Tate Press
1 Set x 21 Reps
Dumbbell Seated Bicep Curl
1 Set x 21 Reps
Dumbbell Seated Bicep Curl
1 Set x 13 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 5 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 13 Reps
Dumbbell Seated Bicep Curl
1 Set x 21 Reps
Machine Calf Raise
1 Set x 21 Reps
Machine Calf Raise
1 Set x 13 Reps
Machine Calf Raise
1 Set x 8 Reps
Machine Calf Raise
1 Set x 5 Reps
Machine Calf Raise
1 Set x 8 Reps
Machine Calf Raise
1 Set x 13 Reps
Machine Calf Raise
1 Set x 21 Reps
Dumbbell Lateral Raise
1 Set x 21 Reps
Dumbbell Lateral Raise
1 Set x 13 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 5 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Day 2
WEEK 5: DAY 2 – Fibonacci Pyramids
Est. 0 min
5 exercises
Dumbbell Squat
7 Sets x 21 Reps
Dumbbell Seated Shoulder Press
7 Sets x 21 Reps
Dumbbell Tricep Extension (Supine)
7 Sets x 21 Reps
Smith Machine Single-Leg Calf Raise
7 Sets x 21 Reps
Barbell Front Raise
7 Sets x 21 Reps
Day 3
WEEK 5: DAY 3 – Fibonacci Pyramids
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
7 Sets x 21 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 21 Reps
Dumbbell Incline Curl
7 Sets x 21 Reps
Dumbbell Stiff-Leg Deadlift
7 Sets x 21 Reps
Dumbbell Bent-Over Reverse Fly
7 Sets x 21 Reps
Day 4
WEEK 6: DAY 1 – Fibonacci Pyramids
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
7 Sets x 21 Reps
Dumbbell Seated Shoulder Press
7 Sets x 21 Reps
Dumbbell Tricep Extension (Supine)
7 Sets x 21 Reps
Dumbbell Incline Curl
7 Sets x 21 Reps
Dumbbell Seated Calf Raise
7 Sets x 21 Reps
Dumbbell Incline Alternate Press
7 Sets x 21 Reps
Day 5
WEEK 6: DAY 2 – Fibonacci Pyramids
Est. 0 min
6 exercises
Dumbbell Squat
7 Sets x 21 Reps
Dumbbell Squat
7 Sets x 21 Reps
Barbell High Front Raise
7 Sets x 21 Reps
Curl & Press
7 Sets x 21 Reps
Dumbbell Lateral Raise
7 Sets x 21 Reps
Dumbbell Shoulder Shrug
7 Sets x 21 Reps
Day 6
WEEK 6: DAY 3 – Fibonacci Pyramids
Est. 0 min
6 exercises
Low Pulley Row Wide Grip
7 Sets x 21 Reps
Low Pulley Row Wide Grip
7 Sets x 21 Reps
Dumbbell Incline Bench Press
7 Sets x 21 Reps
Dumbbell Tate Press
7 Sets x 21 Reps
Barbell Curl
7 Sets x 21 Reps
Dumbbell One-Arm Front Raise
7 Sets x 21 Reps
