Professional Documents
Culture Documents
com
LEGAL STUFF
2011 Elliott Hulse All Rights Reserved. International Copyright www.LeanHybridMuscle.com This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of LeanHybridMuscle.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag.
NOTICE
The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented increase the public knowledge of strength and conditioning. should not be adopted without health professional. for information purposes, to of developments in the field The program outlined herein a consultation with your
Use of the information provided is at the sole choice and risk of the reader. You must get your physicians approval before beginning this or any other exercise program.
burning programs have you do in their actual program. Youll get more ripped just by BEING ripped!!! The way we did this was simple. We knew that doing multi-joint movements was the key to building rock hard muscle, and that training with the focus and intensity of a cracked out ninja was the key to burning unwanted and female repelling fat. So we decided to do the sensible thing and replace the outdated and estrogen laden cardio with a more Lean Hybrid Muscle approach By pairing up a circuit of di!erent bodyweight, dumbbell, and barbell movements with a bounty of di!erent ways to intensify them, we created a potent system that allows you to burn more fat and maintain ALL of the muscle that you worked so hard for. Dont be fooled though. This isnt an easy or gimmicky trick. There is no magic pill that will give you all the results with none of the work. The magic pill is hard work and intensity. The same principles that navigated you to so much success with Lean Hybrid Muscle will be the same ones that you will use with these nishers! So MAN-Up and get to work!!!
1=Squat/Deadlift !Lower Finisher #1 2=Bench/OH Press!Upper or Finisher #1 3=(Rest/Recovery) 4=Squat/Deadlift!TOTAL Body Finisher #1 5=Bench/OH Press!Upper Finisher #2 6=(Rest/Recovery) 7=Squat/Deadlift!Lower Finisher #2 8=Bench/OH Press!TOTAL Body Finisher #2
***Continue to progress through these Finishers until you have completed all 5 of each. ***The Challenger Finishers are the most di"cult ones in each of their respective categories. If you cannot complete these without taking more rest, dont beat yourself up! Just remember, make sure you go all out. ***To challenge yourself and monitor your progress with the performance of these Finishers, record your times and number of sets for the given timed sets and try to beat your previous attempts.
Workout Instructions
Hardcore Finisher #1 : Tabata Set
doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-D two times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity
a) Log Clean & Jerk! b) Tire Flip c) Towel Pull Ups d) KB High Pulls
Hardcore Finisher #2 : Keg Carry Medley For this Finisher you will need to have 3 kegs with varying weights Measure out a 75 strip of runway for you to carry the kegs You will carry the lightest keg down and back (150) then IMMEDIATELY grab the second heaviest keg and do the same with it, lastly you will then carry the heaviest keg down and back Once you have nished carrying the heaviest keg, you have nished set 1 You have to complete 3 sets Complete all 3 sets as fast as possible
a) Light Keg ! ! ! ! b) Medium Keg ! ! ! ! c) Heavy Keg
Hardcore Finisher #3 : The Gauntlet This is a 4 exercise medley that you want to nish as fast as possible The weights you choose for the sled, tire, and farmers walk should be challenging but achievable You want to nish the three rounds as fast as possible, however give yourself atleast one minute in between each round to insure each set can be done all the way through
a) Sled Push! ! ! ! ! b) Farmers Walk ! ! ! ! c) Tire Flip ! ! ! ! d) Sled Drag
Hardcore Finisher #4 : Timed Set (Challenger) This is a four exercise timed set that has a standardized exercise time and rest time During the exercise time you should focus on completing as many reps of the exercise as possible After each exercise, you will be given a fteen second rest period After the fourth exercise of the sequence (KB Swings), you will rest for 1 minute before you start the next timed set The sets move in descending time fashion (30 sec., 25 sec., 20 sec., 15 sec. and 10 sec.) You will complete all of the exercises for each prescribed time before moving on to the next descending time slot
a) Battle Ropes ! ! ! ! b) KB Snatch ! ! ! ! c) Banded Push Up ! ! ! ! d) KB Swing
Lower Finisher #1 : The Challenger This is a three exercise bodyweight Finisher Each set is to be done as fast as possible You must complete each prescribed number of reps in each three of the exercises before moving to the next prescribed number of reps
a) Bodyweight Squat ! ! ! ! b) Alternating Lunge ! ! ! ! c) Jump Squat
Lower Finisher #2 : Tabata Set Tabata set is an 8 set interval system that revolves around doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-D two times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity
a) Jump Squat ! ! ! ! b) Alternating Lunge ! ! ! ! c) Bodyweight Squat ! ! ! ! d) Wall Sit
Lower Finisher #3 : Bodyweight Set This is a three exercise bodyweight sequence Each round needs to be completed as fast as possible You will need to complete 3 rounds of this Finisher
a) Walking Lunge ! ! ! ! b) Jump Squat ! ! ! ! c) Sprint
You must complete the prescribed number of reps in each You must complete as many rounds of this sequence in 5
minutes as possible
a) Bodyweight Squat ! ! ! ! b) Frog Jumps ! ! ! ! c) Walking Lunge
Lower Finisher #5 : Tabata Set Tabata set is an 8 set interval system that revolves around doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-B four times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity
a) Jump Squat ! ! ! ! b) Wall Sit
Total Body Finisher #1 : Timed Set This is a four exercise sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete as many rounds as possible in ve minutes
a) Single Arm Jerk ! ! ! ! b) DB RDL ! ! ! ! c) Lateral Push Up ! ! ! ! d) Jump Squat
You must complete each exercises prescribed number of reps You must complete 3 rounds as fast as possible
a) DB Burpee Press ! ! ! ! b) OH Lunge ! ! ! ! c) BB High Pull ! ! ! ! d) Jump Rope
Total Body Finisher #3 : Countdown Set This is a four exercise bodyweight sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete all exercises at the prescribed number before moving on to the next descending number The number of reps for each exercise descend from 10 to 1 in increments of 1 You must complete this Finisher as fast as possible
a) Push Up ! ! ! ! b) Jump Squat ! ! ! ! c) Chin Up ! ! ! ! d) Alternating Lunge
Total Body Finisher #4 : Tabata Set Tabata set is an 8 set interval system that revolves around doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-D two times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity
a) Hang Clean ! ! ! ! b) Front Squat ! ! ! ! c) Inverted Row ! ! ! ! d) Jump Rope
Total Body Finisher #5 : Timed Set (Challenger) This is a ve exercise time sensitive sequence You must complete as many reps as possible of each exercise
You will rest 15 seconds between each exercise (with the After each round you will rest one minute You must complete 3 rounds
a) Lateral Push Up ! ! ! ! b) DB Snatch ! ! ! ! c) Chin Up ! ! ! ! d) Chin Up Hold ! ! ! ! e) Bodyweight Squat
Upper Body Finisher #1 : Countdown Set (Challenger) This is a four exercise bodyweight sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete all exercises at the prescribed time before moving on to the next descending prescribed timed set The time for each exercise descends from 30 seconds to 10 in increments of 5 seconds You will rest 15 seconds after each exercise and 1 minute after each round You will complete as many reps as possible for each exercise
a) Push Up ! ! ! ! b) Chin Up ! ! ! ! c) Push Up Hold ! ! ! ! d) Chin Up Hold
Upper Body Finisher #2 : Tabata Set Tabata set is an 8 set interval system that revolves around doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-D two times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity
Upper Body Finisher #3 : Countdown Set This is a two exercise bodyweight sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete all exercises at the prescribed number before moving on to the next descending number The number of reps for each exercise descend from 10 to 1 in increments of 1 You must complete this Finisher as fast as possible
a) Clapping Push Up ! ! ! ! b) Chin Up
Upper Body Finisher #4 : Timed Set This is a four exercise sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete as many rounds as possible in 5 minutes
a) Hang Clean ! ! ! ! b) Strict Press ! ! ! ! c) Chin Up ! ! ! ! d) Push Up
Upper Body Finisher #5 : Timed Set This is a four exercise sequence You must complete as many reps as possible in 30 seconds for each exercise You will rest 15 seconds between each 30 second exercise set You will rest 1 minute between each round You will complete 3 rounds
a) DB Curl Press ! ! ! !b) Inverted Row ! ! ! !c) Push Up ! ! ! !d) Scarecrow