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ADONIS EFFECT RAGE WORKOUTS
Adonis Effect: Rage
Workout Series Manual
Fibonacci Pyramids
Progressive Super Sets
Timed Sets
Copyright 2008 Strengthworks Inc.
Adonis Effect Rage Workouts
The “Rage” series are overload workouts meant to push your limits stimulating new
growth and accelerating your results in the gym. Because of their high intensity they are
only meant to be done for 2 weeks at a time, separate by 8 week intervals.
During the 8 week intervals you should be following your regular Adonis Index Workouts
which our broken down into 4 week cycles. Once you complete two consecutive 4 week
Adonis Index Workout cycles, switch your workout program to one of the 3 rage workouts
for two weeks. Once you complete two weeks of the first rage workout go back to your
Adonis Index workouts for two more 4 week cycles as outlined in your program manual
followed the second rage workout for 2 weeks.
This is a 30 week cycle
Adonis Index Workout: 8 weeks (two 4 week cycles)
Rage Workout #1 Fibonacci Pyramids: 2 weeks
Adonis Index Workout: 8 weeks (two 4 week cycles)
Rage Workout #2 Progressive Super Sets: 2 weeks
Adonis Index Workout: 8 weeks (two 4 week cycles)
Rage Workout #3 Timed Sets: 2 weeks
ADONIS EFFECT RAGE WORKOUTS
Fibonacci Pyramids
2 Weeks: 3 workouts per week, 6 exercises per
workout
2008 Copyright Strengthworks Inc.
Fibonacci Pyramids WEEK 1: DAY 1
Week 1 Day 1
Fibonacci Pyramid Set # 2
Exercise: Incline Dumbbell Press
Weight
Week 1 Day 1
Fibonacci Pyramid Set # 1
Exercise: Incline Dumbbell Press
Weight
Sets
reps
Sets
reps
Heavy
1
5
Light
1
21
Rest 45 Seconds
Moderate/heavy
Rest 30 Seconds
Moderate
1
8
1
13
Rest 45 Seconds
Moderate
Rest 30 Seconds
Moderate/heavy
1
13
1
8
Rest 30 Seconds
Rest 45 Seconds
Light
1
21
Heavy
1
5
Rest 30 Seconds
Moderate
Rest 45 Seconds
Moderate/heavy
1
13
1
8
Rest 45 Seconds
Moderate/heavy
Rest 45 Seconds
Moderate
1
8
1
13
Rest 45 Seconds
Rest 30 Seconds
Heavy
1
5
Light
1
21
Week 1 Day 1
Fibonacci Pyramid Set # 4
Exercise: Dumbbell Curls
Weight
Week 1 Day 1
Fibonacci Pyramid Set # 3
Exercise: Tate Press
Weight
Sets
reps
Sets
reps
Light
1
21
Light
1
21
Rest 30 Seconds
Moderate
Rest 30 Seconds
Moderate
1
13
1
13
Rest 30 Seconds
Moderate/heavy
Rest 30 Seconds
Moderate/heavy
1
8
1
8
Rest 45 Seconds
Rest 45 Seconds
Heavy
1
5
Heavy
1
5
Rest 45 Seconds
Moderate/heavy
Rest 45 Seconds
Moderate/heavy
1
8
1
8
Rest 45 Seconds
Moderate
Rest 45 Seconds
Moderate
1
13
1
13
Rest 30 Seconds
Rest 30 Seconds
Light
1
21
Light
1
21
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Week 1 Day 1
Fibonacci Pyramid Set # 5
Exercise: Standing Calf Raises
Weight
Week 1 Day 1
Fibonacci Pyramid Set # 6
Exercise: Standing Lateral Raises
Weight
Sets
reps
Sets
reps
Light
1
21
Light
1
21
Rest 30 Seconds
Moderate
Rest 30 Seconds
Moderate
1
13
1
13
Rest 30 Seconds
Moderate/heavy
Rest 30 Seconds
Moderate/heavy
1
8
1
8
Rest 45 Seconds
Rest 45 Seconds
Heavy
1
5
Heavy
1
5
Rest 45 Seconds
Moderate/heavy
Rest 45 Seconds
Moderate/heavy
1
8
1
8
Rest 45 Seconds
Moderate
Rest 45 Seconds
Moderate
1
13
1
13
Rest 30 Seconds
Rest 30 Seconds
Light
1
21
Light
1
21
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