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Batista Workout Plan

\ David Michael Bautista is a former WWE wrestler, better known by his ring name Batista.
Batista started his career as a body builder and part time bouncer in night clubs. He was around 370-400 lbs at that time.
But when he started wrestling for WWE, he transformed his body into a 290lbs muscular structure with six pack abs.

Following is the Workout Routine:
Mondays. Chest & Abs

Incline Barbell Bench Press

Flat Bench Dumbell Press

Decline Bench Dumbell Flys

Parallel Bar Dips

Ab Crunches

Tuesdays.  Biceps & Calves

Standing Barbell Curl

Concentration Curl

Skull Crushers

One-arm Cable Triceps Pushdown

Standing Calve Raises

Wednesdays.  Optional Cadio or Abs
On these days, Batista can rest. If he wants to workout, he can do some cardio and abs (rope crunches or hanging leg raises) Cardio should not be done more than 30 minutes at medium intensity on a treadmill or exercise bike.

Thursdays.  Legs

Barbell Squat

Leg Extensions

Leg Curls

Leg Raises

Seated Calve Raises

Fridays.  Back & Shoulders

Deadlift

Lat Pull-ups

One-arm Bent-over Dumbell Row

Military Shoulder Press

Barbell Shrugs

Saturdays & Sundays.  Rest or some optional cardio
The weekend is for relaxing and resting. No need for any physical activity or cheating on  meals or drinking too much either. Otherwise, this Dave Batista workout plan won’t be as effective.


Some Important Tips:

1. Always push yourself and try to increase the weights on each exercise every week (while staying within the designated rep ranges).
2. Eat well. Take in about 1.5 to 1.8 grams of protein per pound of body weight. Your muscle building diet should be 30% protein, 50% carbs from sources like beans, rice, pasta, whole grains and potatoes. Fat is 20% from healthy sources like almonds and olive oil.
3. Eat 5 to 7 meals per day, evenly spaced (no more than 3 hours apart). Your pre and post workout meals should be in the form of whey protein shakes.