Batista’s Workout

DAY   EXERCISE                          SETS   REPS

1     Standing Calf Raises              3-4    10-15

1     Seated Calf Raises                2-3    10-15

1     Seated Leg Curls                  3-4    10-15

1     Lying Leg Curls                   2-3    10-15

1     Standing Leg Curls                2-3    10-15

1     Leg Extensions                    3-4    10-15

1     Hack Squats                       2-3    10-15

1     Leg Presses                       2-3    10-15

2     Front Pulldowns                   3-4    10-15

2     Rear Pulldowns                    2-3    10-15

2     Seated Cable Rows                 2-3    10-15

2     Lateral Raises                    3-4    10-15

2     Behind the Neck Presses           2-3    10-15

2     Bent Laterals                     2-3    10-15

2     Dumbbell Shrugs                   3-4    10-15

3     Hammer Strength Incline Machine   3-4   10-15

3     Dumbbell Bench Presses            2-3   10-15

3     Cable Crossovers                  2-3   10-15

3     Alternate Dumbbell Curls          3-4   10-15

3     Preacher Curls                    2-3   10-15

3     Single-Arm Reverse Pushdowns      3-4   10-15

3     Seated Machine French Curls       2-3   10-15

3     Hammer Strength Forearm Machine   3-4   10-15

3     Wrist Curls                       2-3   10-15

3     Reverse Wrist Curls               2-3   10-15

3     Twisting Hanging Leg Raises       3      15-20

3     Machine Crunches                  3      15-20