Workout Routines

Bad-Ass Workout of the Week: The Pec Punisher

We assess this hardcore reader-submitted workout. Can you handle it?

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Sometimes, our fans can teach us a thing or two, which is why Muscle & Fitness will be showcasing a Bad-Ass Workout of the Week, submitted by one of our highly knowledgeable readers. Then our training experts will explain why they're so bad-ass, how how to make them badder; and what training style they work for.    

This week, Dan Trink, Director of Training at Peak Performance in NYC, tips his cap to this routine from our Facebook fan Travis. 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.

THIS WEEK'S OFFICIAL BAD-ASS WORKOUT

 
CARDIO: 5 min. bike - 10 min. interval run
Incline Dumbbell Bench: 5 x 10-12: Weight increasing every set with the 5th set being a drop set (85-90-95-100-60)

1 MIN. RUN: 
Superset #14 sets,10 reps, 45-60 second rest between sets
Flat dumbbell bench
Flyes
Push press
Cable Flyes: Top, Middle, Bottom

1 MIN. RUN:
Superset #2: 4 sets, 10 reps, 45-60 second rest between sets
Wide grip dips
While up on dips- leg lifts
Bosu ball push-ups 
Floor dips
Scapula push-ups
Pike push-ups
Diamond push-ups
Half clap push-ups
Wide push-ups

1 MIN. RUN:
Superset #3: 4 sets
Plank- feet on bosu ball: 60 second hold
Side plank (both sides): 60 second hold
BAMF (leg raise ->crunch up-> crunch down-> legs down): 10-12 reps
Side to side crunch: 10-12 reps

See what our expert had to say about this workout

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