Dave Batista workout

He trains 3 consecutive days.

Day 1

Calves
Standing Calf Raises Sets Reps
3-4/ 10-15
Seated Calf Raises 2-3 / 10-15
Hams
Seated leg curls 3-4/ 10-15
Lying leg curls 2-3/ 10-15
Standing Leg Curls 2-3/ 10-15
Quads
Leg Ext. 3-4/ 10-15
Hack Squats 2-3/ 10-15
Leg Presses or
Smith machine squats 2-3/ 10-15

Day 2

Back
Pulldowns to front 3-4/ 10-15
Pulldowns to rear 2-3/ 10-15
Seated Cable rows 2-3/ 10-15
Shoulders
Lateral Raises 3-4/ 10-15
Smith Machine
behind the neck presses 2-3/ 10-15
Bent laterals 2-3/ 10-15
Traps
Dumbell shrugs 3-4/ 10-15

Day 3

Chest Hammer strength incline machine 3-4/ 10-15
Dumbell bench presses 2-3/ 10-15
Cable crossovers 2-3/ 10-15
Biceps
Alternate dumbell curls 3-4/ 10-15
Preacher curls 2-3/ 10-15
Triceps
Single arm reverse pushdowns 3-4/ 10-15
Seated machine French curls 2-3/ 10-15
Forearms
Hammer strength forearm machine 3-4/ 10-15
Wrist Curls 2-3/ 10-15
Reverse Wrist Curls 2-3/ 10-15
Abs
Twisting hanging leg raises 3/ 15-20
Machine crunches 3/ 15-20

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