PHASE ONE LEAN HYBRID MUSCLE RELOADED

PHASE ONELEAN HYBRID MUSCLE RELOADED

DAY ONE – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell incline press 5 sets of 5 repsBend over rowing 3 sets of 8 reps

30-60 sec. rest interval

Underhand pull-up 3 sets of 8 reps30-60 sec. rest interval(add weight or modify)

Dumbbell overhead press 3 sets of 8 reps30-60 sec. rest interval

Renegade rows (each arm) 2 sets of 10 repseach arm

a. Standing barbell curl - circuit a, b 2 sets of 10 repscircuit a,b

b. Tricep cable pushdown - circuit a, b 3 sets of 6 repscircuit a,b

HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals. 30 seconds sprint: 30 seconds walk 10 sets

NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity (weight used) for these muscle building exercises.

DAY TWO – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell front squats 5 sets of 5 repsStiff leg deadlifts 5 sets of 5 repsDumbbell step ups (each leg) 3 sets of 6 reps


Plate crunches 3 sets of 15 repsKnees to Bows 3 sets of 15 repsHYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.

30 seconds sprint: 30 seconds walk 10 setsNOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity (weight used) for these muscle building exercises.

WWW.LEANHYBRIDMUSCLE.COM

ELLIOTT HULSE, CSCS

2WWW.LEANHYBRIDMUSCLE.COM

LEGAL STUFF

© 2011 Elliott HulseAll 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.

NOTICEThe information presented is not intended for the treatment or prevention of disease, nor is it a substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional.

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 or nutrition program. This information is not a prescription. Consult your doctor, nutritionist or dietician for further information.

http://www.LeanHybridMuscle.com


LEAN HYBRID MUSCLE RELOADEDMAINTENANCE

DAY 1 ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell Clean & Press 3 sets of 3 repsStanding Military Press 3 sets of 8-12 repsChin Ups or Jumping Chins 3 sets of 8-12 reps

(add weight or modify)

Dumbbell Overhead Press 3 sets of 8 reps30-60 sec. rest interval

Barbell Front Squats 3 sets of 10-12 repsStiff Legged Dead Lifts 2 sets of 8-12 repsRenegade rows (each arm) 3 sets of 6 reps

each arm

*** CONDITIONING *** Perform 40 seconds of cardio between every set you perform above. (sprint, burpees, treadmill, elliptical, stair climber, skip rope, etc.)

DAY 2 - REST

DAY 3 ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell Push Press 3 sets of 3 repsIncline Dumbell Bench Press 3 sets of 8-12 repsBarbell Bent Over Rows 3 sets of 8-12 repsDumbbell Lunges 3 sets of 10-12 repsKettle Bell or Dumbbell Swings 2 sets of 20 repsKnees to Bows 3 sets of 10 reps*** CONDITIONING *** Perform 40 seconds of cardio between every set you perform above. (sprint, burpees, treadmill, elliptical, stair climber, skip rope, etc.)

DAY 4 - REST

http://www.criticalbench.com/exercises/barbell-hang-clean-and-press.htm

http://www.criticalbench.com/exercises/standing-military-press.htm

http://www.criticalbench.com/exercises/pull-up.htm

http://www.criticalbench.com/exercises/standing-dumbbell-press.htm

http://www.criticalbench.com/exercises/front-squat.htm

http://www.criticalbench.com/exercises/stiff-legged-deadlift-dumbbells.htm

http://www.youtube.com/watch?v=-ZQLN5feE_Q

http://www.criticalbench.com/exercises/push_press.htm

http://www.criticalbench.com/exercises/dumbbell-incline-press.htm

http://www.criticalbench.com/exercises/bent-over-barbell-rows.htm

http://www.criticalbench.com/exercises/dumbbell-lunges.htm

http://www.criticalbench.com/exercises/double-handed-kettlebell-swings.htm

http://www.criticalbench.com/exercises/knees_to_bows.htm


LEAN HYBRID MUSCLE RELOADEDMAINTENANCE

DAY 5 ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a. Jumping Jacks 60 repsb. Body Lunges 20 repsc. Push Ups 40 repsd. Mountain Climbers 50 repse. Bodyweight Squats 20 repsf. Planks 60 sec.g. Burpees 10 repsh. High Knee Ups 50 repsPerform the circuit above 2 - 3 times*** CONDITIONING *** Fast pace walk or slow jog 30 minutes

DAY 6 - REST

BEGINNERS: Perform this 7 day training cycle for 2 - 5 weeks prior to Lean Hybrid Muscle phase 1 and 2.

ADVANCED: This 7 day training program can be followed as you maintenance cycle for most of the year. It is designed to fit in with your life without over training and extensive time commitment. Also, because of it’s lower intensity than Phase 1 and 2 it will allow your body to become accustomed to “easier” training thus increasing the effectiveness of the high intensity and volume of Phase 1 and 2. (ie, you’ll get better results when using the other two phases if you lay off and use this one for a while)

DAY 7 - REST

http://www.criticalbench.com/exercises/jumping-jacks.htm

http://www.criticalbench.com/exercises/lunges.htm

http://www.criticalbench.com/exercises/push-ups.htm

http://www.youtube.com/watch?v=KWRnuO4nxX0

http://www.criticalbench.com/exercises/bodyweight_squats.htm

http://www.criticalbench.com/exercises/elbow-plank.htm

http://www.criticalbench.com/exercises/burpees.htm

http://www.criticalbench.com/exercises/high_knee_run.htm



DAY 1 – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell Incline Press 5 sets of 5 repsBend Over Rowing 3 sets of 8 reps


Underhand Pull-Ups 3 sets of 8 reps30-60 sec. rest interval(add weight or modify)


a. Standing Barbell Curl - circuit a, b 3 sets of 10 repscircuit a,b

b. Tricep Cable Pushdown - circuit a, b 3 sets of 6 repscircuit a,b

Renegade Rows (each arm) 3 sets of 10 repseach arm



DAY 2 – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell Front Squats 5 sets of 5 repsStiff Leg Deadlifts 5 sets of 5 repsDumbbell Step Ups (each leg) 3 sets of 6 reps


Plate Crunches 3 sets of 15 repsKnees to Bows 3 sets of 15 repsHYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.


http://www.criticalbench.com/exercises/incline-bench-press.htm

http://www.criticalbench.com/exercises/bent-over-barbell-rows.htm

http://www.criticalbench.com/exercises/underhand-narrow-grip-chin-ups.htm


http://www.criticalbench.com/exercises/barbell-curls.htm

http://www.criticalbench.com/exercises/tricep-cable-pushdown.htm



http://www.criticalbench.com/exercises/stiff-legged-deadlift.htm

http://www.criticalbench.com/exercises/dumbbell-step-ups.htm

http://www.youtube.com/watch?v=UbBtPT8E4jQ

http://www.youtube.com/watch?v=UE2D9TvmZRc



DAY 3 - RESTDAY 4 – HYBRID TRAINING CIRCUITS

ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a. Barbell Thrusters 10 repsb. Chin Ups or Jumping Chins 10 repsc. Kettle Bell or Dumbbell Swings 20 repsd. 100 yard sprint or

30 sec Treadmill sprint1 reps

Rest 2 minutes after the sprint, repeat this circuit 3-4 times.HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.

DAY 5 – HYBRID TRAINING CIRCUITSExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a. Barbell Sumo Uprights 60 sec.b. High Knee Jumps 60 sec.c. Burpees 60 sec.d. Medicine Ball Russian Twists 60 sec.Rest 2 minutes, repeat this circuit 3-4 times.HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.

DAY 6 – UPPER BODY SPECIALIZATIONChoose one workout to build up lagging body part

ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5CHEST SpECializaTiona. Incline Dumbbell Press 60 degree

(302 tempo) while resting, lower the bench 5-10 degrees

6 - 8 reps

b. Incline Dumbbell Press 50 degree (302 tempo) while resting, lower the bench 5-10 degrees

6 - 8 reps

c. Incline Dumbbell Press 40 degree (302 tempo) while resting, lower the bench 5-10 degrees

6 - 8 reps

Rest 3 minutes, repeat this circuit 3 times.

http://www.youtube.com/watch?v=T3hSx_ND1zs



http://www.youtube.com/watch?v=oA0Wg9BWum8

http://www.youtube.com/watch?v=oA0Wg9BWum8

http://www.criticalbench.com/exercises/sumo_upright_rows.htm

http://www.criticalbench.com/exercises/knee-jump.htm

http://www.youtube.com/watch?v=Q0fkT2rxGKE

http://www.youtube.com/watch?v=Qfh8iX_iM5Q






DAY 6 – UPPER BODY SPECIALIZATION (cont.)Choose one workout to build up lagging body part

ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5aRM SpECializaTiona. Standing Reverse Grip

EZ bar curls5 - 7 reps

b. Seated Dumbbell Hammer Curls 10 - 12 repsc. Preacher Bench Curls AMRAPRest 2 minutes, repeat this circuit 1 more time.a. Lying Barbell Extensions

(skull crushers) to forehead (use same weight a,b,c)

6 - 8 reps

b. Laying Barbell Extensions (skull crushers) to chin

6 - 8 reps

c. Close Grip Bench Press AMRAPRest 2 minutes, repeat this circuit 1 more time.BaCK SpECializaTiona. Wide Grip Chin Ups AMRAPNOTE: If you can not do chin ups, then get stronger first by doing 10 x 10 chin up negatives (you may also modify these chin ups by using a band or getting assistance from a partner)b. Medium Grip Chin Ups AMRAPc. Narrow Grip Chin Ups AMRAPRest 3 minutes, repeat this circuit 1 more time.SHoUlDER SpECializaTion1a. Standing Lateral Raises 12 reps1b. Cable Upright Row 12 reps2a. Bent-Over Lateral Raises 12 reps2b. Seated Face Pulls 12 repsRest 90 minutes, repeat 3 time.aBS SpECializaTiona. V-ups 15 repsb. Push Throughs 15 repsc. Crunch Push Over Knees 15 repsd. Crunches 15 reps

http://www.criticalbench.com/exercises/ez-bar-bicep-curl.htm


http://www.criticalbench.com/exercises/hammer-curls.htm

http://www.criticalbench.com/exercises/dumbbell-two-arm-preacher-curls.htm

http://www.criticalbench.com/exercises/tricep-extensions.htm


http://www.criticalbench.com/exercises/close-grip-bench-press.htm

http://www.criticalbench.com/exercises/wide-arm-chin-up.htm



http://www.criticalbench.com/exercises/lateral-raise.htm

http://www.youtube.com/watch?v=UGkK34LIDsU

http://www.criticalbench.com/exercises/bent-over-lateral-raise.htm

http://www.youtube.com/watch?v=7UL_kQUL9pU

http://www.criticalbench.com/exercises/v_ups.htm

http://www.criticalbench.com/exercises/push_throughs.htm

http://www.criticalbench.com/exercises/push_over_knees_sit_ups.htm

http://www.criticalbench.com/exercises/bent-leg-abdominal-crunch.htm


PHASE ONE LEAN HYBRID MUSCLE RELOADED


ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5aBS SpECializaTione. Cross Crunch 15 repsf. Bicycle Crunches 20 repsg. Straight Leg Reach 15 repsRest 2 minutes, repeat 2 more time.

DAY 7 - REST

DAY 8 – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell Incline Press 6 sets of 3 repsSeated Cable Rowing 3 sets of 6 reps

30-60 sec. rest interval(add weight or modify)

Underhand Pull-Ups 3 sets of 6 reps30-60 sec. rest interval(add weight or modify)


Seated Barbell Curl (circuit a, b) 3 sets of 8 repscircuit a,b

Tricep Cable Pushdown (circuit a, b) 3 sets of 8 repscircuit a,b

Renegade Rows (each arm) 3 sets of 6 repsHYBRID Fat Loss Finisher: a. Kettle Bell or Dumb Bell Swings x 20 b. 100 yard sprint - Repeat 8 times.NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm up. Keep your rest intervals fairly short for the remaining exercises as creating fatigue is more important that intensity (weight used) for these muscle building exercises.

http://www.criticalbench.com/exercises/twisting-abdominal-crunch.htm

http://www.criticalbench.com/exercises/bicycle-crunch.htm

http://www.criticalbench.com/exercises/single_leg_crunches.htm


http://www.criticalbench.com/exercises/seated-cable-rows.htm




http://www.criticalbench.com/exercises/tricep-cable-pushdown.htm





DAY 9 – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell Front Squats 6 sets of 3 repsStiff Leg Deadlifts 6 sets of 3 repsDumbbell Step Ups (each leg) 3 sets of 8 repsPlate Crunches 2 sets of 10 reps

30-60 sec. rest intervalKnees to Bows 30-60 sec.HYBRID Fat Loss Finisher: Treadmill or Outside sprint Intervals.


DAY 10 - REST

DAY 11 – HYBRID TRAINING CIRCUITSExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a. Barbell Clean & Press 10 repsb. Chin Ups or Jumping Chins 10 repsc. Reverse Cable Chops 10 repsd. 100 yard sprint or



DAY 12 – HYBRID TRAINING CIRCUITSExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a. Single Arm Cable Pulls 8 repsb. Box Jumps 1 min.c. Medicine Ball Russian Twists 1 min.d. Mountain Climbers 1 min.Rest 2 minutes, repeat this circuit 3-4 times.HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.




http://www.youtube.com/watch?v=UbBtPT8E4jQ

http://www.youtube.com/watch?v=UE2D9TvmZRc

http://www.criticalbench.com/exercises/barbell-hang-clean-and-press.htm


http://www.criticalbench.com/exercises/reverse_cable_woodchops.htm

http://www.criticalbench.com/exercises/single_arm_cable_pulls.htm

http://www.criticalbench.com/exercises/box_jumps.htm

http://www.criticalbench.com/exercises/medicine_ball_twists.htm

http://www.youtube.com/watch?v=KWRnuO4nxX0


PHASE ONELEAN HYBRID MUSCLE RELOADEDDAY 13 – UPPER BODY SPECIALIZATION

Choose one workout to build up lagging body partExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5CHEST SpECializaTiona. Incline Dumbbell Press 60 degree


6 - 8 reps

b. Incline Dumbbell Press 50 degree (302 tempo) while resting, lower the bench 5-10 degrees

6 - 8 reps


6 - 8 reps

Rest 3 minutes, repeat this circuit 3 times.aRM SpECializaTiona. Standing Reverse Grip

EZ Bar Curls5 - 7 reps

b. Seated Dumbbell Hammer Curls 10 - 12 repsc. Preacher Bench Curls (AMRAP) AMRAPRest 2 minutes, repeat this circuit 1 more time.a. Lying Barbell Extensions (skull

crushers) to forehead (use same weight a,b,c)

6 - 8 reps

b. Lying Barbell Extensions (skull crushers) to chin

6 - 8 reps

c. Close Grip Bench Press AMRAPRest 2 minutes, repeat this circuit 1 more time.BaCK SpECializaTiona. Wide Grip Chin Ups AMRAPNOTE: If you can not do chin ups, then get stronger first by doing 10 x 10 chin up negatives (you may also modify these chin ups by using a band or getting assistance from a partner)b. Medium Grip Chin Ups AMRAPc. narrow Grip Chin Ups AMRAPRest 3 minutes, repeat this circuit 1 more time.






http://www.criticalbench.com/exercises/dumbbell-hammer-curls.htm











ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5SHoUlDER SpECializaTion1a. Standing Lateral Raises 12 reps1b. Cable Upright Row 12 reps2a. Bent-Over Lateral Raises 12 reps2b. Seated Neck Pulls 12 repsRest 90 minutes, repeat 3 time.aBS SpECializaTiona. V-ups 15 repsb. Push Throughs 15 repsc. Crunch Push Over Knees 15 repsd. Crunches 15 repse. Cross Crunch 15 repsf. Bicycle Crunches 20 repsg. Straight Leg Reach 15 repsRest 2 minutes, repeat 2 more time.

DAY 14 - REST

DAY 15 – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell Incline Press 5, 3, 3, 2, 1One Arm Dumbbell Rows 3 sets of 6 reps


3-way Chin Ups (wide, narrow, palms up)

3 sets of 6 reps30-60 sec. rest interval(add weight or modify)

Arnold Press 4 sets of 6 reps30-60 sec. rest interval

Standing Hammer Curls (circuit a, b) 2 sets of 10 repscircuit a,b


http://www.criticalbench.com/exercises/upright-rows.htm


http://www.youtube.com/watch?v=0SbDmXL8sww









http://www.criticalbench.com/exercises/one-arm-dumbbell-row.htm

http://www.criticalbench.com/exercises/3-way-chin-ups.htm

http://www.criticalbench.com/exercises/arnold-press.htm




DAY 15 – POWER BUILDING (cont.)ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Overhead Tricep Press (circuit a, b) 2 sets of 25 reps

circuit a,b

Plank Holds 60-90 sec.HYBRID Fat Loss Finisher: a. Kettle Bell or Dumb Bell Swings x 20 b. 100 yard sprint - Repeat 8 times.NOTE: Take as much time as you need to recover with exercise #1 in order to lift heavy for each set after your warm up.

DAY 16 – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Barbell Front Squats 5, 3, 3, 2, 1Stiff Leg Deadlifts 3 sets of 3 repsDumbbell Step Ups (each leg) 3 sets of 4 reps


Band Crunches 3 sets of 15 reps30-60 sec. rest interval

Medicine Ball Russian Twists 2 sets of 10 reps(10 each way)



DAY 17 - REST

DAY 18 – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a. Single Arm Dumbbell

Clean & Press8 reps

b. Chin Ups or Jumping Chins 15 repsc. Low Cable Rope Pulls 10 reps

http://www.criticalbench.com/exercises/standing-ez-bar-french-press.htm

http://www.criticalbench.com/exercises/elbow-plank.htm





http://www.criticalbench.com/exercises/band-crunches.htm


http://www.criticalbench.com/exercises/single_arm_dumbbell_clean_press.htm

http://www.criticalbench.com/exercises/single_arm_dumbbell_clean_press.htm


http://www.criticalbench.com/exercises/low_rope_side_pulls.htm



DAY 18 – POWER BUILDINGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5d. 100 yard sprint or



DAY 19 – HYBRID TRAINING CIRCUITSExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a. Single Arm Cable Push (each side) 8 repsb. Split Jumps 60 sec.c. Jumping Burpees 60 sec.d. Barbell or Medicine Ball

Russian Twists60 sec.

Rest 2 minutes, repeat this circuit 3-4 times.HYBRID Fat Loss Finisher: Fast walk or slow jog for 20 - 30 minutes.

DAY 20 – MUSCLE SPECIALIZATIONChoose one workout to build up lagging body part

ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5CHEST SpECializaTiona. Incline Dumbbell Press 60 degree


8 reps

b. Incline Dumbbell Press 50 degree(302 tempo) while resting, lower the bench 5-10 degrees

8 reps


8 reps

Rest 3 minutes, repeat this circuit 3 times.aRM SpECializaTiona. Standing Reverse Grip

EZ bar Curls7 reps

http://www.criticalbench.com/exercises/single_arm_cable_push.htm

http://www.criticalbench.com/exercises/split_jumps.htm

http://www.criticalbench.com/exercises/burpees.htm









PHASE ONELEAN HYBRID MUSCLE RELOADEDDAY 20 – MUSCLE SPECIALIZATION (cont.)

Choose one workout to build up lagging body partExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5b. Seated Dumbbell Hammer Curls 12 repsc. Preacher Bench Curls (AMRAP) AMRAPRest 2 minutes, repeat this circuit 1 more time.a. Lying Barbell Extensions (skull

crushers) to forehead (use same weight a,b,c)

8 reps

b. Lying Barbell Extensions (skull crushers) to Chin

AMRAP

c. Close grip bench press AMRAPRest 2 minutes, repeat this circuit 1 more time.BaCK SpECializaTiona. Wide Grip Chin Ups AMRAPNOTE: If you can not do chin ups, then get stronger first by doing 10 x 10 chin up negatives (you may also modify these chin ups by using a band or getting assistance from a partner)b. Medium Grip Chin Ups AMRAPc. Narrow Grip Chin Ups AMRAPRest 3 minutes, repeat this circuit 1 more time.SHoUlDER SpECializaTion1a. Standing Lateral Raises 12 reps1b. Cable Upright Row 12 reps2a. Bent-Over Lateral Raises 12 reps2b. Seated Face Pulls 12 repsRest 90 minutes, repeat 3 time.aBS SpECializaTiona. V-ups 15 repsb. Push Throughs 15 repsc. Crunch Push Over Knees 15 repsd. Crunches 15 repse. Cross Crunch 15 reps










http://www.youtube.com/watch?v=UGkK34LIDsU


http://www.youtube.com/watch?v=7UL_kQUL9pU







PHASE ONELEAN HYBRID MUSCLE RELOADEDDAY 20 – MUSCLE SPECIALIZATION (cont.)

Choose one workout to build up lagging body partExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5f. Bicycle Crunches 20 repsg. Straight Leg Reach 15 repsRest 2 minutes, repeat 2 more time.

DAY 21 - REST

DAY 22 – SPRINT CYCLES (on a treadmill or outdoors)ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a. 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutesb. Fast Pace walk or slow Jog, for 25 minutesc. 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutesd. Cool Down Walk, 5 minutes

DAY 23 - REST


DAY 25 - REST






DAY 27 & 28 - REST


PHASE TWOLEAN HYBRID MUSCLE RELOADED

DAY 1 – MUSCLE DENSITY TRAININGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Bench Press 5 sets of 4Incline Dumbbell Press 5 sets of 4Pull-Ups (palms facing forward) 5 sets of 4One Arm Dumbbell Rows 5 sets of 4Jack Knives 3 sets of 15HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds

walk x 10 sets b) Slow Jog or Fast Walk x 10 - 30 minutesNOTE: Take as much time as you need to recover with ALL of the weight training exercises. LIFT HEAVY!

DAY 2 – MUSCLE DENSITY TRAININGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Standing Barbell Press 5 sets of 4Standing Barbell Curls 5 sets of 4Close Grip Bench Press 5 sets of 4Dead Lifts (moderate weight) 5 sets of 4Plate Crunches 3 sets of 8-10HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds


DAY 3 - REST

DAY 4 – MUSCLE DENSITY TRAININGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Weighted Dips 5 sets of 4Incline Bench Press 5 sets of 4Pull Ups (palms facing you) 5 sets of 4Seated Cable Rows 5 sets of 4Jack Knives 3 sets of 15

http://www.criticalbench.com/exercises/barbell-bench-press.htm




http://www.criticalbench.com/exercises/jack-knives.htm




http://www.criticalbench.com/exercises/deadlift.htm

http://www.criticalbench.com/exercises/plate_crunch.htm

http://www.criticalbench.com/exercises/tricep-dips.htm







DAY 4 – MUSCLE DENSITY TRAINING (cont.)ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds


DAY 5 – MUSCLE DENSITY TRAININGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Seated Dumbbell Press 5 sets of 4Alternating Dumbbell Curls 5 sets of 4Lying Barbell Extensions (skull crushers)

5 sets of 4

Front Squats (moderate weight) 5 sets of 4Plate Crunches 3 sets of 8-10HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds


DAY 6 – HIIT – SPRINT CYCLES (on a treadmill or outdoors)

ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a) 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutesb) Fast Pace walk or slow Jog, for 25 minutesc) 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutesd) Cool Down Walk, 5 minutes

DAY 7 - REST

http://www.criticalbench.com/exercises/seated-dumbbell-press.htm

http://www.criticalbench.com/exercises/seated-dumbbell-curls.htm






DAY 8 – MUSCLE DENSITY TRAINING (cont.)ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Bench Press 6 sets of 3Incline Dumbbell Press 6 sets of 3Pull-ups (palms facing forward) 6 sets of 3One Arm Dumbbell rows 6 sets of 3Jack Knives 3 sets of 15HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds




DAY 10 - REST

DAY 11 – MUSCLE DENSITY TRAININGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Weighted Dips 6 sets of 3Incline Bench Press 6 sets of 3Pull Ups 6 sets of 3Seated Cable Rows 6 sets of 3

















DAY 11 – MUSCLE DENSITY TRAINING (cont.)ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Jack Knives 3 sets of 8-10HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds




DAY 13 – HIIT – SPRINT CYCLES (on a treadmill or outdoors)


DAY 14 - REST

DAY 15 – MUSCLE DENSITY TRAININGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Bench Press 5, 3, 3, 2Incline Dumbbell Press 5, 3, 3, 2Pull-Ups (palms facing forward) 5, 3, 3, 2












DAY 15 – MUSCLE DENSITY TRAINING (cont.)ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5One Arm Dumbbell Rows 5, 3, 3, 2Jack Knives 3 sets of 15HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds


DAY 16 – MUSCLE DENSITY TRAININGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Standing Barbell Press 5, 3, 3, 2Standing Barbell Curls 5, 3, 3, 2Close Grip Bench Press 5, 3, 3, 2Dead Lifts (moderate weight) 5, 3, 3, 2Plate Crunches 3 sets of 8-10HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds


DAY 17 - REST

DAY 18 – MUSCLE DENSITY TRAININGExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Weighted Dips 5, 3, 3, 2Incline Bench Press 5, 3, 3, 2Pull Ups 5, 3, 3, 2Seated Cable Rows 5, 3, 3, 2Jack Knives 3 sets of 15HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds















PHASE TWOLEAN HYBRID MUSCLE RELOADEDDAY 19 – HYBRID TRAINING CIRCUITS

ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5Standing Barbell Press 5, 3, 3, 2Standing Barbell Curls 5, 3, 3, 2Close Grip Bench Press 5, 3, 3, 2Dead Lifts (moderate weight) 5, 3, 3, 2Plate Crunches 3 sets of 8-10HYBRID Fat Loss Finisher: a) Treadmill or Outdoor Sprint Intervals. 60 seconds sprint : 60 seconds


DAY 20 – PSYCHOTIC SPRINT CYCLES(on a treadmill or outdoors)


DAY 21 - REST


ExERCISE PARAMETERS SET 1 SET 2 SET 3 SET 4 SET 5a. 30 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutesb. Fast Pace walk or slow Jog, for 25 minutesc. 60 Seconds SPRINT : 60 Seconds WALK, repeat for 15 minutesd. Cool Down Walk, 5 minutes








DAY 23 - REST



DAY 25 - REST



DAY 27 & 28 - REST

Documents

PHASE ONE LEAN HYBRID MUSCLE RELOADED