Created By: Chandler Marchman http://www.MarchmanStrength.com Published By: Elliott Hulse http://www.LeanHybridMuscle.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 physician’s approval before beginning this or any other exercise program.
Lean Hybrid Finishers Elliott: “Yo MANdler, this cardio stuff is worse than getting kicked in the nuts by a mule!” MANdler: “I agree. Let’s develop something that allows us to keep our muscle, burn MORE fat, and hold onto our MAN-Card!” Elliott: “Oh Snap! Do the damn thing!!!” MANdler: “I’m on it Broseph...Enter the FINISHER!!!” At this point in the game you already know that building a jacked physique, packed with muscle on top of muscle is not possible without hard work and a bulletproof plan. But that’s not enough anymore… If you’re like us, you’re greedy. You don’t just want all that muscle. You want to show it off too!!! It used to be “common knowledge” that you couldn’t burn fat without losing all of the hard earned muscle that you busted ass for. Well, that notion was stomped out with the creation of the Lean Hybrid Muscle program. Well, we went back to the drawing board and discovered a way to put some SERIOUS hot sauce on an already amazing program that allows you to hold on to that lean muscle while burning a gratuitous amount of fat. You want to know the best thing about it? It’s not going to chew up hours of your time like many fat burning programs will. As a matter of fact it will only tack on an additional 5-10 minutes of your training time. Just think of all the sweet things you can do with all that free time and that more jacked and ripped physique!!! You’ll be so jacked and ripped you’ll have to fight your way out of a hoard of woman that want nothing more than to be on you like white on rice. You’ll work harder doing this than most other “fat
burning” programs have you do in their actual program. You’ll 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 different bodyweight, dumbbell, and barbell movements with a bounty of different 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. Don’t be fooled though. This isn’t 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 finishers! So MAN-Up and get to work!!!
How To Use “Finishers” The finishers that we have laid out for you in the following videos will do just that. They will finish you off!!! If done correctly, with the intensity that is required for them to be as effective for you as they were for us, you will have NOTHING left in the tank. For that reason and the fact that they are essentially used as “resistance cardio”, we will simply put them at the very end of your training day. You will find a series of 15 finishers (5 upper body, 5 lower body, and 5 total body) with instructions and a demonstration for each. What you will do is match the type of training day you are doing (upper or lower) with the Finisher that is outlined for you. Continue to rotate the 3 types until you have completed all 5 of each Finisher…and repeat. Sample Rotation:
• • • • • • • •
Day Day Day Day Day Day Day Day
1=Squat/Deadlift Lower Finisher #1 2=Bench/OH PressUpper or Finisher #1 3=(Rest/Recovery) 4=Squat/DeadliftTOTAL Body Finisher #1 5=Bench/OH PressUpper Finisher #2 6=(Rest/Recovery) 7=Squat/DeadliftLower Finisher #2 8=Bench/OH PressTOTAL Body Finisher #2
***Continue to progress through these Finishers until you have completed all 5 of each. ***The “Challenger Finishers” are the most difficult ones in each of their respective categories. If you cannot complete these without taking more rest, don’t 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
• 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) 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 finished carrying the heaviest keg, you have finished 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 finish as fast as possible • The weights you choose for the sled, tire, and farmers walk should be challenging but achievable • You want to finish 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 fifteen 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 Body Finishers
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
Lower Finisher #4 : Timed Set • This is a three exercise bodyweight sequence
• You must complete the prescribed number of reps in each exercise before moving on to the next
• 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 Finishers
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 five minutes a) Single Arm Jerk b) DB RDL c) Lateral Push Up d) Jump Squat
Total Body Finisher #2 : BB/DB Complex • This is a four exercise sequence
• You must complete each exercises prescribed number of reps before moving on to the next exercise
• 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 five 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 exception of the transition from chin ups to chin up holds)
• 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 Finishers
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
a) Lateral Push Up b) Scarecrows c) Alternating DB OH Press d) DB Deadlift Row
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
