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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WHY WE CHOSE THIS WORKOUT

The subject of this email that we got from Travis was simply “Bad Ass - Chest”. Well, Travis, my man, you are not lying. There are so many variations of chest movements in this workout I had to break out my “Big Book Of Bad Ass Exercises” just to re-familiarize myself with a few of them.

You’re consistently training in the 10-12 rep range, have huge variety of movements, tons of volume and short (60 second) rest periods -- all of which are perfect parameters for gaining size. In other words, follow this program and you’re chest will be bigger than Pamela Anderson’s.

You are also using dumbbells and bodyweight exercises to a great degree, which will still allow you to train chest while all the bench press stations are full during “International Chest Day” (also known as “Monday evening”). 

HOW TO MAKE IT BADDER

While variety is great, particularly for hypertrophy, you may be overdoing it a bit when the number of exercises you’re using for one body part starts creeping into the double digits. Choose your highest quality movements (I vote for flat and incline DB Chest Press, Push Ups, Push Press and Dips) and put more effort and time into those.

You’re also not helping your strength levels or muscle development by wearing yourself out with cardio breaks in the middle of your training sessions. Hit the weights hard and save your conditioning work for the end. Finally, push ups on the BOSU ball to failure will leave you with nothing more than the word “BOSU” imprinted into your forehead. Which, last I checked, is not a look the cardio bunnies are turned on by.

WHO SHOULD DO IT

If you love variety, want a giant set of pecs and can’t wait till the end of the workout to get your run on, this workout is right up your alley. If you are looking for something more strength-based and like the feel of a barbell in your cold, calloused hands, you’re probably better off looking elsewhere.

Dan Trink, CSCS, is a strength coach, personal trainer, fitness writer and nutritional consultant. He is also the Director of Training at Peak Performance in NYC. You can find out more about Dan at Trinkfitness.com or on his Facebook page.  

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