Workout Routines

Bad-Ass Workout of the Week: Upper Body Inferno

Mix it up with a unique variety of challenging moves. We assess this intense routine from one of our readers.

Bad-Ass Workout of the Week: Upper Body Inferno

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 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 Jake Blackford - a firefighter in northwest Colorado. Let us know what you think, and show off your own workout at If we think it's worthy, we'll post it on the Muscle & Fitness website.


Monday - Biceps

Cheating barbell : 5/8-12 
DB preacher:5/12-10-8-8-8(RP)
EZ-bar curl w/chains: 4/6-8
Incline hammer: 4/8-12
Concentration curls4/8-12
TRX curl4/5 to failure

Tuesday - Chest

Incline flye: 5/12-10-8-8-6
Decline flye5/12-10-8-8-6
Flat flye5/12-10-8-8-6
Incline Barbell w/chains: 5/5
DB incline: 5/failure
Decline barbell w/chains: 5/failure
Dips w/chains: 5/failure
Flat barbell w/chains: 5/5  
Flat alt. DB press: 5/failure
TRX Suspension press (any variation): 4/failure
Svend press: 4/failure

Wednesday - Circuit (3 rounds)

Hanging knee raise: 1/15-20
Weighted plank: 3/failure
Decline abs: 1/15-20
Barbell squat: 1/15-20
Romanian deadlift: 1/15-20
3-4-5’s: 1/failure (Three deadlifts a clean then a shoulder press that’s one rep)
Plate swing: 1/12-15
Tire flip: 1/60 yds. 
Box jumps: 1/failure
Sledge hammer swing: 1/20-25 (20-25 for both grips left on bottom & right on bottom)
Tire pull 1/400ft: (I use a 100ft section of retired fire hose)
TRX suspension training:  1/failure (I try to do four diff movements to failure)
Sprints 4/40yds: (I do this after the 3-4 rounds of the circuit)

NEXT: Back, Shoulders, and Forearms >>

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