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    Lean Hybrid Muscle Workouts PDF

    Uploaded by

    Timothy Pedone
    This document outlines a 3 day per week hybrid workout program that alternates between strength training and high-intensity interval training (HIIT) sessions. The strength workouts involve compound exercises like squats, presses, and rows, performed for 3-5 sets of 3-12 reps. The HIIT sessions consist of circuits combining bodyweight exercises like lunges, pushups, and burpees performed for timed intervals. The program encourages participants to perform 40 seconds of cardio between strength sets and completes the HIIT workouts 2-3 times through.

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    © All Rights Reserved
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    Lean Hybrid Muscle Workouts PDF

    Uploaded by

    Timothy Pedone
    14K views3 pages
    This document outlines a 3 day per week hybrid workout program that alternates between strength training and high-intensity interval training (HIIT) sessions. The strength workouts involve compound exercises like squats, presses, and rows, performed for 3-5 sets of 3-12 reps. The HIIT sessions consist of circuits combining bodyweight exercises like lunges, pushups, and burpees performed for timed intervals. The program encourages participants to perform 40 seconds of cardio between strength sets and completes the HIIT workouts 2-3 times through.

    Original Description:

    Exercise plan for developing lean hybrid muscle

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    This document outlines a 3 day per week hybrid workout program that alternates between strength training and high-intensity interval training (HIIT) sessions. The strength workouts involve compound exercises like squats, presses, and rows, performed for 3-5 sets of 3-12 reps. The HIIT sessions consist of circuits combining bodyweight exercises like lunges, pushups, and burpees performed for timed intervals. The program encourages participants to perform 40 seconds of cardio between strength sets and completes the HIIT workouts 2-3 times through.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    14K views3 pages

    Lean Hybrid Muscle Workouts PDF

    Uploaded by

    Timothy Pedone
    This document outlines a 3 day per week hybrid workout program that alternates between strength training and high-intensity interval training (HIIT) sessions. The strength workouts involve compound exercises like squats, presses, and rows, performed for 3-5 sets of 3-12 reps. The HIIT sessions consist of circuits combining bodyweight exercises like lunges, pushups, and burpees performed for timed intervals. The program encourages participants to perform 40 seconds of cardio between strength sets and completes the HIIT workouts 2-3 times through.

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    © All Rights Reserved
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    You are on page 1of 3

    Lean Hybrid Muscle Reloaded WORKOUTS Click Here For More

    Exercise

    *Parameters

    Set 1

    Set 2

    Set 3

    Set 4

    Set 5

    Barbell Clean & 3 sets of 3 reps (3


    Press
    x 3)
    Standing Military 3 sets of 8 - 12
    Press
    reps (3 x 8 - 12)
    Chin Ups (palms
    facing forward)

    3 x 8 - 12
    (add weight or
    modify)

    Front Squats

    3 x 10 - 12

    Stiff Legged
    Dead Lifts

    2 x 8 -12

    Renegade Rows 3 x 6 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 - OFF

    Lean Hybrid Muscle Reloaded WORKOUTS Click Here For More

    Exercise

    *Parameters

    Barbell Push
    Press

    3 sets of 3 reps
    (3 x 3)

    Dumb Bell
    Bench Press

    3 sets of 8 - 12
    reps (3 x 8 - 12)

    Barbell Bend
    Over Rows

    3 x 8 - 12

    Dumb Bell
    Lunges

    3 x 10 - 12

    Kettle Bell or
    Dumb Bell
    Swings

    2 x 20

    Knees To Bows

    3 x 10

    Set 1

    Set 2

    Set 3

    Set 4

    Set 5

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

    Day 4 - OFF

    Lean Hybrid Muscle Reloaded WORKOUTS Click Here For More

    Exercise

    Parameters

    a. Jumping
    Jacks

    60 reps

    b. Body Lunges

    20 reps

    c. Push Ups

    40 reps

    d. Mountain
    Climbers

    50 reps

    e. Bodyweight
    Squats

    20 reps

    f. Planks

    60 seconds

    g. Burpees

    10 reps

    h. High Knee
    Ups

    50 reps

    Set 1

    Set 2

    Perform the circuit above 2 - 3 times


    *** CONDITIONING *** fast pace walk or slow jog 30 minutes
    Enjoy These Workout?
    Think They Can Help You Get Leaner And Stronger?
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    Lean Hybrid Muscle Reloaded

    Set 3

    Set 4

    Set 5

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