INTRODUCTION THE FINISHERS UPPER BODY PRESSES FINISHER #1: TABATA DB FLOOR PRESS FINISHER #2: DB BENCH PRESS: 50% FOR DOUBLE FINISHER #3: BANDED DB FLOOR PRESS AND PUSH UPS FINISHER #4: DB BENCH PRESS AND BANDED PULL APARTS FINISHER #5: BARBELL BENCH PRESS AND DB SINGLE ARM ROWS FINISHER #6: BANDED DB BENCH PRESS AND TRICEP EXTENSIONS FINISHER #7: BANDED PUSH UPS TO FAILURE FINISHER #8: BANDED KB PRESS TO A 10RM FINISHER #9: DB BENCH PRESS TO FAILURE FINISHER #10: BARBELL BENCH PRESS AND BANDED PULL APARTS FINISHER #11: BARBELL PRESS TO FAILURE FINISHER #12: STRICT HSPU AND BANDED SHOULDER EXTERNAL ROTATION FINISHER #13: ALTERNATING DB PRESS FINISHER #14: BARBELL BENCH PRESS HOLD AND REPS FINISHER #15: WEIGHTED AND BODYWEIGHT DIPS FINISHER #16: SINGLE ARM DB PRESS, ROLLING TRICEP EXTENSION, SKULLCRUSHERS AND CHEST PRESS FINISHER #17: 10RM WEIGHTED BANDED PUSH UPS FINISHER #18: DB PRESS DEATH SETS TO FAILURE FINISHER #19: DIPS AND DB REVERSE FLYES FINISHER #20: BARBELL PRESS ON THE MINUTE FINISHER #21: BAMBOO BAR PRESS FINISHER #22: KB PUSH PRESS AND SKULLCRUSHERS FINISHER #23: PULLOVERS AND BANDED PUSH UPS FINISHER #24: TABATA DB PRESS FINISHER #25: BANDED DECLINE PUSH UPS AND FACE PULLS FINISHER #26: FRONT DELT RAISE 3-WAYS FINISHER #27: PLYO PUSH UPS AND DIP SUPPORT HOLD FINISHER #28: BANDED STRAIGHT ARM PULL DOWNS, BANDED KB PRESS, UPRIGHT DB ROW AND BARBELL PRESS FINISHER #29: BARBELL FLOOR PRESS INTO BANDED PUSH UPS FINISHER #30: TABATA BANDED PUSH UPS FINISHER #31: 1RM BARBELL PIN PRESS AND 50% FOR 20 FINISHER #32: DB Z PRESS FOR MAX REPS FINISHER #33: TABATA ALTERNATING DB BENCH PRESS © 2018 ThundrBro LLC FINISHER #34: BARBELL Z PRESS AND DB REVERSE FLYES FINISHER #35: 10RM BARBELL PIN PRESS FINISHER #36: TABATA DB BENCH PRESS UPPER BODY PULLS FINISHER #37: DB HANG POWER CLEANS FINISHER #38: BANDED INVERTED ROW WITH ALTERNATING GRIPS FINISHER #39: PULL UP DEATH SETS TO FAILURE FINISHER #40: CHIN UPS AND BANDED PULL UPS FINISHER #41: MAX REPS CHIN UPS FINISHER #42: CHEST SUPPORTED DB ROWS AND BANDED HAMMER CURLS FINISHER #43: SLED ROWS FINISHER #44: BANDED LAT PULL DOWNS AND DB PREACHER CURLS FINISHER #45: DB SDHP, HANG POWER CLEANS AND SHRUGS FINISHER #46: BANDED PULL APARTS AND FACE PULLS FINISHER #47: ARNOLD PRESS AND BANDED CHEST SUPPORTED DB ROWS FINISHER #48: WEIGHTED PULL UPS AND BANDED STRAIGHT ARM PULL DOWNS FINISHER #49: KB CLEANS AND CHIN UPS FINISHER #50: BARBELL ROWS AND DB HAMMER CURLS FINISHER #51: TABATA CHEST SUPPORTED DB ROWS FINISHER #52: BARBELL 7’S CURLS FINISHER #53: TABATA BANDED HAMMER CURLS AND TRICEP EXTENSIONS FINISHER #54: PLATE CURLS AND GUN WALK FINISHER #55: TABATA BANDED HAMMER CURLS FINISHER #56: BANDED INVERTED ROW FINISHER #57: BARBELL ROWS AND BANDED HAMMER CURLS FINISHER #58: RACK PULLS AND DB SHRUGS FINISHER #59: DB SINGLE ARM ROWS FINISHER #60: BARBELL REVERSE CURLS AND BANDED PULL APARTS FINISHER #61: ZOTTMAN CURLS AND BANDED LAT PULL DOWNS FINISHER #62: GHD HIP EXTENSION INTO BARBELL ROW FINISHER #63: TABATA BANDED STRAIGHT ARM PULL DOWNS FINISHER #64: BARBELL REVERSE CURL DEATH SETS FINISHER #65: SLED PULL TO SLED PRESS FINISHER #66: DB PREACHER CURLS AND BANDED STRAIGHT ARM PULL DOWNS FINISHER #67: TABATA BANDED LAT PULL DOWNS FINISHER #68: TABATA DB HANG POWER CLEANS AND STRAIGHT ARM PULL DOWNS FINISHER #69: BANDED TRICEP EXTENSIONS AND HAMMER CURLS © 2018 ThundrBro LLC LEGS FINISHER #70: BANDED STEP UPS FINISHER #71: BULGARIAN SPLIT SQUAT DEATH SETS FINISHER #72: 20RM GOOD MORNING AND BACK SQUAT FINISHER #73: BANDED HIP BRIDGES AND HAMSTRING CURLS FINISHER #74: BANDED RUSSIAN KB SWINGS FINISHER #75: TEMPO BARBELL SQUATS FINISHER #76: BANDED GHD HIP EXTENSIONS AND OVERHEAD BARBELL LUNGES FINISHER #77: BANDED HINGES FINISHER #78: SLED DRAG FINISHER #79: SLED DRAG WITH FARMER’S CARRY FINISHER #80: DIMMEL DEADLIFTS AND BANDED CRUNCHES FINISHER #81: TABATA FRONT SQUAT FINISHER #82: BODYWEIGHT LUNGES AND DIMMEL DEADLIFTS FINISHER #83: BANDED KB SWINGS AND SIDE BENDS FINISHER #84: SLED DRAG WITH OVERHEAD BARBELL CARRY FINISHER #85: BARBELL LUNGES FINISHER #86: CALF RAISES FINISHER #87: RUSSIAN KB SWINGS AND GOBLET SQUATS FINISHER #88: WEIGHTED WALL SITS FINISHER #89: BANDED HAMSTRING CURLS AND STEP UPS FINISHER #90: ONE LEGGED BANDED GLUTE BRIDGE FINISHER #91: BANDED GHD HIP EXTENSION VARIATIONS FINISHER #92: KB PRESS TO LUNGE ABS FINISHER #93: ROWER PIKES FINISHER #94: 1RM BANDED PLANK FINISHER #95: BANDED CRUNCHES FINISHER #96: GHD KAYAK AND BANDED PLANK FINISHER #97: OBLIQUE TWIST AND ROWER PIKES FINISHER #98: BANDED SIDE PLANK FINISHER #99: BANDED OBLIQUE TWIST FINISHER #100: BANDED PLANK AND GHD KAYAK DISCLAIMER © 2018 ThundrBro LLC WELCOME TO THE BRAJ-MAHAL Welcome brosephs and brosephinas! You just made the best decision of your life and have procured the Holy Testament of fast, fun GAINZ! This book is a guide, a manual, and an ethos for how to smash yourself into an anabolic state and build muscle with short finisher workouts that flip the biological switch to make you grow. Over the next 100 pages or so, you will uncover secrets of magical training complexes, rep schemes, loading, tempos and combinations to turn yourself into an unkillable, bulletproof adonis that humiliates every other body at the beach. Congratulations. And, you’re welcome. THE FINISHERS This book contains 100 “finisher” workouts that take 10 minutes or less. They are designed to be completed in conjunction with any general fitness program (and at the end of a training session) or as a short workout on its own. The workouts are great to add in after any CrossFit class or group strength-training session. Having a bro or group to suffer with through the workouts builds comradery, fun, and intensity. The finishers are separated into four main functions: upper body presses, upper body pulls, legs, and abs. We will expose you to new movements and different types of resistance and to get your body to “freak out” (i.e., adapt) and grow in only 10 minutes. THE (BRO) SCIENCE There are three major mechanisms associated with muscle hypertrophy (an increase in muscle size): muscle tension, metabolic stress, and muscle damage. In many cases, these mechanisms occur in conjunction with others making it is hard to determine which one has the greatest effect. One thing is for sure: the adaptation associated with these stressors drive muscle growth. Here is a summary table of the three driving factors to the hypertrophy gainz-train: Mechanism Muscle Tension Training Factor Maximal tension Lower rep ranges Higher loading % of 1 rep max Variable movements Variable loading types © 2018 ThundrBro LLC Bro Science Lingo Go heavy Max effort Get creative with exercises Pauses/tempos/holds Don’t be a pussy (cont.) Mechanism Metabolic Stress Muscle Damage Training Factor High reps Light loads Short rest periods Bro Science Lingo Sets to failure Drop sets As many reps as possible Slow eccentrics Time under tension Light/moderate loading 2-5 second negatives 8-15 reps 40-70% 1) MUSCLE TENSION Muscle tension refers to the mechanical loading and motor unit recruitment within skeletal muscle. Skeletal muscles are highly responsive to changes in mechanical loading due to mechanosensors. These sensors send signals that promote hypertrophy in muscles. Mechanosensors are sensitive to both the magnitude and duration of loading. What Does This Mean For The Finishers? Pushing yourself beyond your “norm” with regards to weight, movements, or duration of effort is what drives hypertrophy. We get creative with a variety of atypical movements. This might include different ranges of motion such as a floor press or rack pull versus a bench or deadlift. It may include different grips, bars, or stances such as wide grip chin ups or split stance movements like a bulgarian squat. This movement variety also includes different resistances with the use of bands or chains such as a banded weighted push ups to a 10 rep max. We also challenge you via time under tension with movements that include holds or extended durations of effort. So, you need to be intense and try to push the loading or time under load to create a new stressor. This may look like going for a new 1, 3, 5, or 50 rep max or possibly challenging the movement you are performing with an increased or decreased range of motion or mechanical advantage. Beyond the normal weighted and traditional movements, it’s the creativity of these finishers that create the new stressors. 2) METABOLIC STRESS Metabolic stress occurs with the accumulation of metabolites or by-products of energy production in the muscle such as lactate and hydrogen during training bouts. Longer duration contractions (e.g., 15-120 seconds) reduce circulatory flow causing acute hypoxia and exacerbate metabolite build-up. This has been © 2018 ThundrBro LLC theorized to be the catalyst of a hypertrophic effect through a number of factors such as increased muscle fiber recruitment, cell swelling, and elevated hormone production. What Does This Mean For The Finishers? Hold on to the weight or perform reps for as long as possible; i.e., go to failure. Keep rest periods short to avoid full recovery compounding the metabolic stress. This may mean performing the largest set possible right off-the-bat when performing 300 banded hammer curls and tricep extensions for time. Perhaps it could be going unbroken while performing 5 minutes of dumbbell pressing or reducing the rest periods to 10 seconds. When the reps drop below 5 or the effort drops under 15 seconds, there is a reduced effect from metabolic stress. In these cases, keep moving and make it burn. If you are crying, it is working! 3) MUSCLE DAMAGE Muscle damage can result in large tears in the sarcolemma (tissue that surrounds skeletal fibers), connective tissue and contractile components such as the actin and myosin filaments as a result of training. This damage to the muscle signals remodeling creating a stronger and larger tissue. There are also neurological adaptations to muscle damage such as increased motor unit recruitment and synchronization promoting additional muscle contribution and efficiency of work. Longer eccentric (negative) contraction such as 3-5 seconds have been associated with increased muscle damage. Note, however, excessive volume and damage has been shown to have negative effects on muscle growth and strength. It’s about finding a sweet spot. What Does This Mean For The Finishers? We incorporate tempo training. This often works best in 3-25 rep ranges with 3-5 second negative efforts. Fast concentric contractions increase motor unit recruitment and muscle tension, but slower negative eccentrics within a reasonable volume increases the positive effects associated with muscle damage. This could be 3 sets of 10 reps of squats with a 3-second negative or slow strict pull ups or push ups using the same formula. HOW TO USE THIS BOOK The finishers are exactly that: short, effective exercises that demolish muscle groups to be completed at the end your workouts. The can also be done as “extra” workouts, but they do not replace a comprehensive fitness program. Rather, they are meant to fill in the gaps to address common areas of weakness or breakdown common to more traditional functional movements. The finishers are a garnish; a tasty and fun garnish at that! Don’t be surprised if you or your athletes fall in love with them. The finishers are addictive and entertaining. © 2018 ThundrBro LLC To start, an effective way to pick a finisher is based on the muscle group or movement function that you used in your main workout. For instance, if your workout involved primarily shoulder-driven movements, an upper-body pushing or pulling finisher would fit well. However, if your workout overly-taxed a particular muscle group such as the pecs, picking a finisher of an antagonist muscle group such as lats/biceps or upper-body pull would be a good choice. There can be value in most-any combination of a workout and a finisher: you are only limited by your creativity to match finishers that compliment the theme of the day within your training. Every day you should walk away smashed and jazzed! WEIGHTS & EQUIPMENT You’ll notice some finishers don’t have specific guidance on weight. If you are new to the movement or this type of training, we encourage you to go light the first time through or even use bodyweight. We prefer you to drop the ego, dial in the technique, and hit the proper range of motion. However, to see real gains, you’ll need to challenge yourself over time. Select weights that are challenging for however many reps or the time domain listed. If you don’t have the specified equipment, use what you DO have! Switch out straight bars for EZ curl bars, dumbbells for kettlebells, weight stacks for a bench, simulate the position without a bench, etc. You can get huge with limited equipment. Or maybe you add or decrease reps due to dumbbell or band tensions available. Get the movements done as best possible with whatever you do have. Don’t make excuses, do get huge. SCORING We expect you to repeat the finishers over weeks and months. “Score” yourself on each finisher. Record the load use and max load lifted, time to completion, or total reps accomplished. The goal is to increase weights used over time, decrease the time to completion, and/or increase the total reps accomplished. Keeping data on the finishers will help you see the strength gainz. ABBREVIATIONS Here are some common abbreviations used throughout the finishers. DB HSPU KB RM SDHP dumbbell(s) handstand push ups kettlebell(s) rep max sumo deadlift high pull © 2018 ThundrBro LLC SHARE YOUR GAINZ WITH US Be sure to tag us @thundrbro when you and your friends are getting huge. We want to see our community putting in the work. ENOUGH READING. GET LIFTING. THE THUNDRBROS Dave Freaking Lipson A. Charlesworth © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC CONSIDERATIONS © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC … © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC © 2018 ThundrBro LLC By accessing this eBook, you accept this disclaimer in full. No part of this eBook may be reproduced or transmitted in any form or by any means, electronic or mechanical, without written permission from the authors. The information provided within this eBook is for general informational purposes only. The authors are not medical professionals and nothing in this publication constitutes medical advice. Any exercise program, including the exercise routines outlined in this publication, may result in injury. To reduce the risk of injury, consult your doctor before beginning any exercise program. The materials presented in this publication in no way substitute medical counseling. You must not avoid or delay medical treatment because of anything contained in this publication. For avoidance of doubt, there is an increased risk of injury with high-intensity workouts. By purchasing this product, you accept the risks to your health and safety by starting a high-intensity exercise program and participating in exercise activities. The authors are not responsible or liable for any injuries or damage occasioned to any person as a result of reading or following the information contained in the eBook. As such, any fitness program contains inherent risk of physical injury or death. The information in this eBook is meant to supplement, not replace, proper training. The authors advise readers to take full responsibility for their safety and know their limits. Before practicing the skills described in this eBook, ensure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort level. The methods described in this eBook represent the authors’ personal experiences. The methods are not intended to be a definitive set of instructions for this project. You may discover there are other methods and materials to accomplish the same end result. Your results may differ. All trademarks appearing in this eBook are the property of their respective owners. The authors have made every effort to ensure the accuracy of the information in this eBook at the time of its publication, however, the authors do not guarantee that all of the information in this eBook is correct or up-to-date. Even though the authors have attempted to present accurate information, there are no representations or warranties, express or implied, about the completeness, accuracy, or reliability of the information, products, services, or related graphics contained in this eBook for any purpose. The information is provided “as is” and to be used at your own risk. Your reliance on any of the materials presented is at your own risk. Without limiting the generality of the foregoing, there is no guarantee that your results will be the same, or similar, as those of the author. Nothing in this disclaimer is intended to limit or exclude liability in any way that is not permitted under applicable law. © 2018 ThundrBro LLC
