Sometimes, our fans can teach us a thing or two, which is why each week Muscle & Fitness will be selecting a Bad-Ass Workout of the Week, submitted by one of our highly knowledgeable readers. Then our training experts will explain why we chose the workout, how how to make it even more bad-ass; and what training style it works for.
This week, Dan Trink, Director of Training at Peak Performance, assesses this routine from our Facebook fan Mehmet Edip. Let us know what you think, and show off your own workout at firstname.lastname@example.org. If we think it's worthy, we'll post it on the Muscle & Fitness website.
THIS WEEK'S OFFICIAL BAD-ASS WORKOUT
Due to its intensity, this workout should not be exceeded for more than four weeks. Tuesday, Thursday, and Sunday are rest days.
Quads: Front squats: 10 X 10 reps
Leg extension: 3 x 10 reps (optional)
Hamstrings: Stiff leg deadlift: 10 x 10 reps
Lying leg curl: 3 x 10 reps (optional)
Upper abs: Weighted cable crunch: 10 x 10 reps
Chest: DB flat bench press: 10 x 10 reps
DB flyes: 3 x 10 reps (optional)
Biceps: EZ bar curl: 10 x 10 reps
Lower abs: Weighted knee raises: 10 x 10 reps
Back: Single arm DB row: 10 x 10 reps
Weighted pull-ups: 3 x 10 reps (optional)
Triceps: Lying down EZ bar French press: 10 x 10 reps
Shoulders: Clean and press: 10 x 10 reps
Calves: Seated calf raises: 10 x 10 reps
Donkey calf raises: 10 x 10 reps (optional)
Oblique’s: Weighted oblique crunch (with a plate or cables): 10 x 10 reps