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Davebautista PDF

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422 views1 page

Davebautista PDF

Uploaded by

Mario Rendon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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THE TOOLS YOU NEED TO BUILD

THE BODY YOU WANT ®

Store Workouts Diet Plans Expert Guides Videos Tools

DAVE BAUTISTA INSPIRED WORKOUT:


TRAIN LIKE DRAX THE DESTROYER
Work out like Guardians of the Galaxy’s Drax
Main Goal: Build Muscle Equipment: Barbell, Bodyweight,
the Destroyer with this Dave Bautista inspired
workout program! Read on and start building Training Level: Advanced Cables, Dumbbells, EZ Bar,
beastly muscle! Program Duration: 12 Weeks Machines
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 6 Days Author: Josh England
workouts/dave-bautista-workout-program Time Per Workout: 45-70 Mins

Dave Bautista Workout Day 1: Back & Shoulders


Exercise Sets Reps
1. Bent Over Row 5 8 - 10

2. Machine Pull Down 4 6-8

3. One Arm Dumbbell Row 4 8 - 10 Each

4. Machine Shoulder Press 4 6-8

5a. Bent Over Lateral Raise 3 12

5b. Machine Lateral Raise 3 12

Dave Bautista Workout Day 2: Chest & Arms


Exercise Sets Reps
1. Machine Chest Press 5 10 - 12

2. Incline Dumbbell Bench Press 5 10 - 12

3a. Pec Deck 4 10 - 12

3b. Push Up 4 15 - 20

4. One Arm Tricep Extension 3 12 - 15 Each

5. Preacher Curl 4 8 - 10

6. Incline Dumbbell Curls 3 12 - 15

Dave Bautista Workout Day 3: Legs


Exercise Sets Reps
1. Hack Squat 5 6 - 10

2. Conventional Deadlift 4 6-8

3. Leg Press 4 8 - 10

4a. Lying Leg Curl 3 12 - 15

4b. Leg Extension 3 12 - 15

5a. Standing Calf Raise 3 12 - 15


5b. Seated Calf Raise 3 12 - 15

Dave Bautista Workout Day 4: Off


Exercise Sets Reps
Dave Bautista typically performs his workouts in a 3 days on 1 day off fashion. Be sure to take
a rest day after this program’s day 3 and 7 workouts.

Given the high volume of this program, you shouldn’t try to add anything additional to this pro-
gram.

Use your off days to perform soft tissue work (SMR) and light recovery walks to get the blood
flowing to your muscles to help promote recovery.

Dave Bautista Workout Day 5: Back & Shoulders


Exercise Sets Reps
1. Push Press 5 8 - 10

2. Lateral Raise 4 10 - 12

3. Face Pull 3 12 - 15

4. Pull Up 4 8 - 10

5. Machine Row 4 12 - 15

6a. Straight Arm Pull Down 3 12 - 15

6b. Cable Shrug 3 12 - 15

Dave Bautista Workout Day 6: Chest & Arms


Exercise Sets Reps
1. Dumbbell Bench Press 5 8 - 10

2. Incline Machine Bench Press 4 10 - 12

3a. Cable Fly 4 12 - 15

3b. Dips 4 8 - 10

4. Skullcrusher 4 12 - 15

5. Cable Curls 4 12 - 15

Dave Bautista Workout Day 7: Legs


Exercise Sets Reps
1. Squat 5 6 - 10

2. Romanian Deadlift 4 8 - 10

3. Standing Leg Curl 3 12 - 15

4. Bodyweight Squat 3 12 - 15

5. Walking Lunge 4 20 Yards

6a. Calf Press 3 12 - 15

MUSCLEANDSTRENGTH.COM

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