Abs and Arms Assault 4 Week Program

Copyright Strengthworks International Publishing Inc 2013

Adonis Golden Ratio System

Abs & Arms Assault

4 Weeks

2 Workouts Per Week

By: John Barban


ARMS

The arms component of this routine is based on two concepts, antagonistic supersets and oscillating intensity for Arms.

Antagonistic Super Sets:

Antagonistic super sets are sets that include two exercises done back to back that work muscles that move a specific joint in the opposite direction. For arms this would mean doing a set of biceps immediately followed by a set of triceps.

The biceps flex the arm at the elbow joint, and the triceps extend the arm at the elbow joint. Therefore they are considered antagonistic muscle groups with respect to the elbow joint.

(another example of antagonistic muscle groups would be quads and hamstrings with respect to the knee joint. Quads extend the leg at the knee joint, hamstrings flex the leg at the knee joint)

Oscillating Intensity:

Oscillating intensity simply means heavy vs light weights. Each day of this program has a heavy and a light component and each muscle group is doing the opposite intensity of the other.

For example, on day 1 if you are going heavy on biceps you will be going lighter on triceps. Therefore on day 2 you will be going heavy on triceps and lighter on biceps. This pattern continues throughout the 4-week program.

ABS

The abdominal component of this program increases in intensity and is designed to hit all areas of the core region including the main abdominal muscles from top to bottom, as well as the oblique muscles along the side of the core area.

The following 4-week program is meant to be used in ADDITION to the main Adonis Golden Raito Training Program you are currently doing. The total volume is controlled so as to not build too bulky of a waist area.

I suggest adding one of these workouts on an off day when youre not doing other Adonis Golden ratio workouts. You can add the second of these workouts to the end of one of your other Adonis Golden Ratio workouts that focuss mostly on leg work.


Week 1 Day 1

Arms Super Set # Exercises Sets Reps Rest (mins)

1 Standing Dumbbell Curls 4 13 2

V-bar Pushdowns 8

2 Cable Curls 3 21 2

Tate Press 5


AbsExercise Sets Reps Rest (sec)

Bodyweight Sit Ups 3 21 60

Bent Leg Raises 3 13 60

Stability Ball Roll-Outs 3 13 60

Week 1 Day 2



1 Lying Tricep Extensions (barbell) 4 13 2

Incline Dumbbell Curls 8

2 Tricep Rope Pushdowns 3 21 2

Hammer Curls 5


Knee ups 3 13 60

Lying Leg Raises 3 13 60

Stability Ball Curl Ups 3 13 60

Week 2 Day 1


1 Incline Dumbbell Curls 3 21 2

Incline Tate Press 13

2 Barbell Curls 4 13 2

Tricep Extensions (dumbbell) 5






Week 2 Day 2

ArmsSuper Set # Exercises Sets Reps Rest (mins)

1 V-bar Pushdowns 3 13 2

Cable Curls 8

2 One Arm Push ups 4 8 2

Seated Alternate Dumbbell Curls 5



Knee ups 4 21 60



Week 3 Day 1


1 Standing Alternate Dumbbell Curls 4 8 2

Tricep Rope Pushdowns 13

2 Hammer Curls 4 8 2

Tate Press 13



Weighted Knee Raises 4 8 60

Hanging Swinging Knee Raise to the Side 3 5 60

Planks 1 Hold to Failure 60

Week 3 Day 2


1 Lying Tricep Extension (Barbell) 4 8 2

Incline Dumbbell Press 13

2 V-bar Pushdowns 4 8 2

Cable Curls 13




Hanging Knee Ups 2 Perform to Failure 60


Week 4 Day 1


1 Hammer Curls 5 5 2

Incline Tate Press 8

2 Barbell Curls 5 5 2

Lying Tricep Extension (dumbbell) 8



Hanging Leg Raises 4 10 60


Feet-to-the-Bar Leg Raises 4 6 60


Week 4 Day 2


1 Lying Tricep Extension (Barbell) 5 5 2

Incline Dumbbell Curls 8

2 Tate Press 5 5 2

Standing Alternate Dumbbell Curls 8



Hanging Leg Raises 4 13 60

Hanging Swinging Knee Raise to the Side 4 21 60



ARMSABSWeek 1 Day 1Week 1 Day 2Week 2 Day 1Week 2 Day 2Week 3 Day 1Week 3 Day 2Week 4 Day 1Week 4 Day 2

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Abs and Arms Assault 4 Week Program