Workout Routines

Bad-Ass Workout of the Week: Super Volume Split and Circuit

We break down this hardcore 6-day, full-body workout from one of our readers.

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Bad-Ass Workout of the Week: Super Volume Split and Circuit

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 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 friend Mario Jordan. Let us know what you think, and show off your own workout at badassworkout@muscleandfitness.com. If we think it's worthy, we'll post it on the Muscle & Fitness website.

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THIS WEEK'S BAD-ASS WORKOUT

Day 1 - Total Body Circuit

  • Tire Flips: 3 sets/ 10 reps
  • Tire Deadlifts: 3 sets/ 12 reps
  • Pull-ups: 3 sets/ failure
  • Dumbbells Lunges: 3 sets/ 10 reps (each leg)
  • Tire Jumps: 3 sets/ 15 reps
  • TRX Push-ups (under anchor point): 3 sets/ 15 reps
  • Dumbbell Clean and Press: 3 sets/ 10 reps
  • Medball Slams: 3 sets/ 20 reps
  • Sledgehammer Hits: 3 sets/ 1 minute (each side)
  • Sledgehammer Side Hits: 3 sets/ 1 minute (each side)
  • TRX Back Row (under anchor point): 3 sets/ 15 reps
  • Hanging Knee ups: 3 sets/ 20 reps

Go through each exercise once then move on to the next one with little to no rest. Rest 1-2 minutes at end of the circuit.

Day 2 - Chest

  • Incline Bench: 4 sets/ 10,8,8,6 reps
  • Compound set -
    • Incline Flye: 4 sets/ 12 reps
    • Dumbbell Flat Bench Press: 4 sets/ 10,8,8,6 reps
  • Compound set -
    • Dips: 4 sets/ failure
    • Incline Machine Press: 3 sets/ 12,12,12 reps
    • Cable Crossover: 4 sets/ 15,12,10,8

Day 3 - Back

  • Deadlifts: 4 sets/ 15, 10, 8, 6
  • Bent-Over Row: 4 sets/ 12,10,8,8
  • Compound Set -
    • Cable Row with Rotation: 4 sets/ 12,10,10,8
    • T-Bar Row: 4 sets/ 12,10,8,8 Drop Set
    • Wide Grip Pull-ups: 4 sets/ failure
    • Seated Row: 4 sets/ 10,8,8,6 reps
  • Compound Set -
    • Wide Grip Lat Pulldown: 4 sets/ 12,10,8,6
    • Good Mornings 3 sets/12 reps
    • Pullover: 3 sets/ 12 reps
  • HIIT -
    • 10 Rounds Heavy Bag Boxing: 1 minute/ 15 seconds rest
    • 10 Rounds Jump Rope: 1 minute/ 15 seconds rest

Next Up: Cardio >>

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