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 Burk Morphew. Let us know what you think, and show off your own workout at email@example.com. If we think it's worthy, we'll post it on the Muscle & Fitness website.
THIS WEEK'S OFFICIAL BAD-ASS WORKOUT
Cable Lateral Raise: 10,10,15,15,20 (1 arm will go forward while other goes up sideways at the same time for 1 rep. Then both arms change directions for next rep).
Dumbbell Upright Row: 10,10,15,15
Behind the Back Smith Machine Shrugs: 10,10,15,15,20
Hanging Leg Raises: Bring feet above head so that your back comes off the chair and targets the abs 3 sets to failure w/3 minute rest in between.
Decline Russian Twist: Get in a decline bench and hold dumbbell (I use 15 lbs.) straight out in front. Slowly go from side to side. Do 2 sets of 10 in-between the leg raises.
Pushdowns: (do this from your knees with handle adjusted all the way to the top) straight bar 10,10, - V bar 15,15 - straight bar (reverse grip) 20
Bench Dips: (between 2 flat benches-lay a weighted barbell in your lap). 10,10,15,15,20
Cable Overhead Extension: (I use the rope) 10,10,15,15,20
Standing Dumbbell Curl: 10,10,15,15,20
Dumbbell Incline Curl: (1st sets arms outward, second sets inward) 10,10,15,15,20
Reverse Grip Barbell Curl: 10,10,15,15,20
Dumbbell Step Up: 10,10,15,15
Romanian Deadlift: 10,10,15,15
Seated Leg Curl: 10,10,15,15
Standing Calf Raise: 12,12,12
Seated Calf Raise: 12,12,12
WEDNESDAY - Off
Dumbbell Incline Press: (reverse/inward grip) 10,10,15,15,20
Dumbbell Press: 10,10,15,15,20
Cable Flye: (from a flat bench between 2 cable stations) 10,10,15,15,20
Dumbbell Pullover: 10,10,15,15,20
Dumbbell Deadlift: 10,10,15,15
1-Arm Dumbbell Row: 10,10,15,15
Pull-Ups: (each set to failure) 1st palms in, 2nd palms out, 3rd wide grip
Seated Rows: 10,10,15,15
Straight-Arm Lat Pulldowns: 10,10,15,15
Decline Bench Barbell Skull Crushers: 8,8,12,12
Decline Bench Barbell Skull Crushers: (with reverse grip) 8,8,12,12
Cable Kick Backs: 8,8,12,12
Barbell Scott Curls: 5,5,5,5,5
Reverse Grip Curls: 8,8,12,12