Training programs

In pictures: The 6-session training program for wrestler and American actor Dave Bautista.

This is the training program for American wrestler and actor Dave Bautista

It adopts a 3 days on a rest day system that repeats the same muscles twice a week, but without repeating the same exercises.

To benefit from this program, you must continue it for 12 weeks.

Day one: back and shoulder

Day two: chest and arms

Day three: legs

Day four: rest

Day five: back and shoulder

Day six: chest and arms

Day seven: legs

Make sure that the rest period between each walk is between 30 and 45 seconds.

Day One: Back and Shoulder Class:

Exercise 1 – Bent Over Row

5 repetition series between 10 and 8

Exercise 2 – Machine Pull Down

 

4 repetition series between 8 and 6

Exercise 3 – One Arm Dumbbell Row

 

4 series – repetitions between 10 and 8 on each side

Exercise 4 – Machine Shoulder Press

4 series – repetitions between 8 and 6

Exercise 5 – Bent Over Lateral Raise

 

3 series – repetition 12

Exercise 6 – Machine Lateral Raise

3 series – repetition 12

 

Day Two – Chest and Armor Class

Exercise 1 – Machine Chest Press

5 series – repetitions between 12 and 10

Exercise 2 – Incline Dumbbell Bench Press

5 series – repetitions between 12 and 10

Exercise 3 – Pec Deck

5 series – repetitions between 12 and 10

Exercise 4 – Push Up

4 series – repetitions between 20 and 15

Exercise 5 – One Arm Tricep Extension

3 series – repetitions between 15 and 12 on each side

Exercise 6 – Preacher Curl

4 series – repetitions between 10 and 8

Exercise 7 – Incline Dumbbell Curls

3 series – repetitions between 15 and 12

 

Day Three – Legs Class:

Exercise 1 – Hack Squat

 

5 series – repetitions between 10 and 6

Exercise 2 – Conventional Deadlift

4 series – repetitions between 8 and 6

Exercise 3 – Leg Press

4 series – repetitions between 10 and 8

Exercise 4 – Lying Leg Curl

3 series – repetitions between 15 and 12

Exercise 5 – Leg Extension

3 series – repetitions between 15 and 12

Exercise 6 – Standing Calf Raise

 

3 series – repetitions between 15 and 12

Exercise 7 – Seated Calf Raise

3 series – repetitions between 15 and 12

 

Day 4: Rest

 

Day Five: Back and Shoulder Class

Exercise 1 – Push Press

5 series – repetitions between 10 and 8

Exercise 2 – Lateral Raise

4 series – repetitions between 12 and 10

Exercise 3 – Face Pull

3 series – repetitions between 15 and 12

Exercise 4 – Pull Up

4 series – repetitions between 10 and 8

Exercise 5 – Machine Row

4 series – repetitions between 15 and 12

Exercise 6 – Straight Arm Pull Down

3 series – repetitions between 15 and 12

Exercise 7 – Cable Shrug

3 series – repetitions between 15 and 12

Day Six – Chest and Shield Class 

Exercise 1 – Dumbbell Bench Press

5 series – repetitions between 10 and 8

Exercise 2 – Incline Machine Bench Press

4 series – repetitions between 12 and 10

Exercise 3 – Cable Fly

4 series – repetitions between 15 and 12

Exercise 4 – Dips

4 series – repetitions between 10 and 8

Exercise 5 – Skullcrusher

4 series – repetitions between 15 and 12

Exercise 6 – Cable Curls

4 series – repetitions between 15 and 12

Day 7 – Legs session

Exercise 1 – Squat

5 series – repetitions between 10 and 6

Exercise 2 – Romanian Deadlift

4 series – repetitions between 10 and 8

Exercise 3 – Standing Leg Curl

3 series – repetitions between 15 and 12

Exercise 4 – Bodyweight Squat

3 series – repetitions between 15 and 12

Exercise 5 – Walking Lunge

4 marches – distance of 20 steps

Exercise 6 – Calf Press

3 series – repetitions between 15 and 12

 

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