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3 Days On 1 Day Off Batista Bomb Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
42 minutes/day | 6 days/week
Good for
Build Muscle
Equipment
Barbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Flat Bench, Shoulder Press Machine, 2 x Dumbbell, Incline Bench, Pec Fly/Rear Delt Machine, Bodyweight, Rope Cable Machine, Single D-Handle Attachment, EZ Bar, Preacher Curl Bench, Machine, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Leg Extension Machine, Smith Machine, Seated Calf Raise Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Pull up bar, Row Machine, Single Grip Handle Strap, Dips (Parallel) Bar, Straight Bar Attachment, Squat Rack, Chest Press (Bench Press) Machine, Lateral Raise Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Back & Shoulders Focus

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine Lateral Raise demonstrationPlay Machine Lateral Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Chest & Arms Focus

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Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
5 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
5 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pec Deck demonstrationPlay Pec Deck demonstration
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One Arm Cable Tricep Extension demonstrationPlay One Arm Cable Tricep Extension demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Legs Focus

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Machine Hack Squat
5 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Back & Shoulders Focus

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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
5 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Straight-Arm Lat Pulldown demonstrationPlay Straight-Arm Lat Pulldown demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Shrug (dual pulley) demonstrationPlay Cable Shrug (dual pulley) demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Chest & Arms Focus

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Strength Machine Incline Bench Press demonstrationPlay Hammer Strength Machine Incline Bench Press demonstration
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Legs Focus

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
4 sets, 15 reps, (rest 60s)
20 Steps
Time between exercises: 60s
Show Alternative Exercises
Sled 45 Degree Calf Press
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 13:04:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 13:04:01 GMT+0000 (Coordinated Universal Time)

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