{"id":11221,"date":"2015-11-12T09:07:58","date_gmt":"2015-11-12T09:07:58","guid":{"rendered":"http:\/\/localhost\/hk-blog\/batista-workout-plan-bid-4471\/"},"modified":"2024-02-28T10:12:58","modified_gmt":"2024-02-28T04:42:58","slug":"batista-workout-plan-bid-4471","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/batista-workout-plan\/bid-4471\/","title":{"rendered":"Batista Workout Plan"},"content":{"rendered":"<p>Batista&#8217;s training routine is divided into a three day training cycle meaning he rests every alternate day. You&#8217;ll notice that in Batista&#8217;s training program there is no cardiovascular exercises. He gets plenty of cardio in the ring moving around and now in UFC as an MMA fighter so he focuses all his energy on weight and <a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/strength-training-101-a-beginners-guide\/bid-4470\"><span style=\"color: #0000cd;\">strength training<\/span><\/a>.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/batista-workout-plan\/bid-4471\/#Monday-_Legs\" >Monday- Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/batista-workout-plan\/bid-4471\/#Tuesday-_Rest\" >Tuesday- Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/batista-workout-plan\/bid-4471\/#Wednesday-_BackShoulders\" >Wednesday- Back\/Shoulders<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/batista-workout-plan\/bid-4471\/#Thursday-_Rest\" >Thursday- Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/batista-workout-plan\/bid-4471\/#Friday-_ChestArms\" >Friday- Chest\/Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/batista-workout-plan\/bid-4471\/#SaturdaySunday-_Rest\" >Saturday\/Sunday- Rest<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Monday-_Legs\"><\/span><strong>Monday- Legs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<table style=\"line-height: 20.8px; width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Standing calf raises<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Seated calf raises<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Standing leg curls<\/td>\n<td>4 sets x 12-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Seated leg curls<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Lying leg curls<\/td>\n<td>4 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg extensions<\/td>\n<td>4 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Hack squats<\/td>\n<td>3 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg press<\/td>\n<td>3 sets x 10-15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"Tuesday-_Rest\"><\/span><strong>Tuesday- Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/bat_1.png\" \/><\/div>\n<\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Wednesday-_BackShoulders\"><\/span><strong>Wednesday- Back\/Shoulders<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<table style=\"line-height: 20.8px; width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Dumbell Shrugs<\/td>\n<td>4 sets x 10-12 reps<\/td>\n<\/tr>\n<tr>\n<td>Seated cable rows<\/td>\n<td>3 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Lateral raises<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Front pulldown<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Rear pulldown<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Behind the neck press<\/td>\n<td>3 sets x 10-12 reps<\/td>\n<\/tr>\n<tr>\n<td>Bent laterals<\/td>\n<td>3 sets x 10-15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"Thursday-_Rest\"><\/span><strong>Thursday- Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/bvv_1.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>Since Batista is an <a href=\"https:\/\/connect.healthkart.com\/5-tips-for-advanced-bodybuilders\/bid-4032\"><span style=\"color: #0000cd;\">advanced bodybuilder<\/span><\/a>, we would not recommend beginners try this without supervision,\u00a0especially exercises like behind-the-neck shoulder press. We do however acknowledge that it can be a fantastic body transformation exercise when done right. Below is Batista workout for chest and arms.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Friday-_ChestArms\"><\/span><strong>Friday- Chest\/Arms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<table style=\"line-height: 20.8px; width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Incline bench press<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Dumbell bench press<\/td>\n<td>3 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Cable crossover<\/td>\n<td>3 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Preacher curl<\/td>\n<td>3 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Dumbell curl<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Tricep extension<\/td>\n<td>3 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Tricep pressdown<\/td>\n<td>3 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Wrist curls<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Reverse wrist curls<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Hanging leg raises<\/td>\n<td>4 sets x 10-15 reps<\/td>\n<\/tr>\n<tr>\n<td>Crunches<\/td>\n<td>3 sets x 10-15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"SaturdaySunday-_Rest\"><\/span><strong>Saturday\/Sunday- Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Whether he takes <a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/vitamins-n-supplements\/speciality-supplements?navKey=SCT-vns-sup&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">protein supplements<\/span><\/a>\u00a0,\u00a0<a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/vitamins-n-supplements\/speciality-supplements?navKey=SCT-vns-sup&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">vitamin supplements<\/span><\/a> or he takes steroids or not, these are things you will never know about Batista but there is no discounting the sheer hard work and discipline it takes to sculpt a physique like this!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Batista&#8217;s training routine is divided into a three day training cycle meaning he rests every alternate day. You&#8217;ll notice that in Batista&#8217;s training program there is no cardiovascular exercises. He gets plenty of cardio in the ring moving around and now in UFC as an MMA fighter so he focuses all his energy on weight [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":15167,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,118],"tags":[],"secondary_tag":[35,109],"class_list":{"0":"post-11221","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-celebrity","9":"secondary_tag-exercise","10":"secondary_tag-motivation","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Batista Workout Plan - Healthkart<\/title>\n<meta name=\"description\" content=\"Aspiring to get a body like Batista? 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