David Michael Bautista Jr. Is a former bodybuilder, professional wrestler, and mixed martial artist who has turned into an actor starring in several Hollywood blockbusters including Riddick, The Man with the Iron Fists, Spectre, Guardians of the Galaxy, and L.A. Slasher.
During his wrestling career, he was popular under his ring name Batista as well as The Animal.Since Batista pursued bodybuilding for many years, he has managed to achieve and maintain a robust and muscular body.
The 47-year-old former wrestler, being gifted with a massive upper body, has been regarded as one of the greatest wrestlers with the most amazing physique in professional wrestling ever. The 4-time World Heavyweight Champion and 2-time WWE Champion follows an intense workout schedule to maintain his ripped physique.
Batista Workout Routine
When Dave Batista was an active bodybuilder, he focused on achieving hypertrophy. Upon signing to WWE, his training program emphasized on developing athleticism since success in professional wrestling demands not just strength but stamina, agility, and quick movement. He reduced some of his lifting exercises to avoid injury. His workout routine nowadays is divided into 3 days while his weight training is fast and intense with a high number of repetitions. He does not overdo his workouts, and he avoids using heavy weights in the gym. This gives his body enough time to recover. If it is necessary, he does specific cardio workouts for 20 minutes.
Batista Workout Schedule
Day 1, Batista trains his calves and thighs
- 3-4 sets of both Seated and Standing Calf Raises with 10-15 reps
- 3-4 sets of Seated, Standing, and Lying Leg Curls with 10-15 reps
- 2-3 sets of Hack Squats with 10-15 reps
- 3-4 sets of Leg Extensions with 10-15 reps
- 2-3 sets of Leg Presses with 10-15 reps
Day 2, Rest
Day 3, Back and shoulders
- 3-4 sets of both Front and Rear Pull-downs with 10-15 reps
- 2-3 sets of Seated Cable Rows with 10-15 reps
- 3-4 sets of Lateral Raises with 10-15 reps
- 2-3 sets of Barbell Behind-the-Neck-Press with 10-15 reps
- 2-3 sets of Bent Laterals with 10-15 reps
- 3-4 sets of Dumbbell Shrugs with 10-15 reps
Day 4, rest
Day 5, chest and arms
- 3-4 sets of Incline Bench Press with 10-15 reps
- 2-3 sets of Dumbbell Bench Press with 10-15 reps
- 2-3 sets of Cable Crossovers with 10-15 reps
- 3-4 sets of Dumbbell Curls with 10-15 reps
- 2-3 sets of Preacher Curls with 10-15 reps
- 3-4 sets of Triceps Presses with 10-15 reps
- 2-3 sets of Triceps Extensions with 10-15 reps
- 3-4 sets of both Normal and Reverse Wrist Curls with 10-15 reps
- 3-4 sets of Hanging Leg Raises with 10-15 reps
- 2-3 sets of Crunches with 10-15 reps
Day 6, OFF
Batista Diet Plan
Dave has to travel a lot due to a tight schedule, which restrains him from maintaining a steady diet. The former WWE champion has a low-fat diet consisting of large amounts of protein. He does not feel anxious about taking carbohydrates or calories since he follows a strict and intense training regimen. Besides having natural carbohydrates including potatoes, Batista consumes a protein supplement called Isobolic. His pre-workout diet consists of Anabolic Trigger, another supplement that provides carbohydrates and protein for boosting energy and promoting muscle growth. After an intense training session, he takes Anabolic Window that offers BCAAs, carbs, and protein to help him grow and recover. Batista’s diet includes egg whites, oatmeal, fish, baked potato, grilled chicken, brown rice, pork, tuna, salad, peas, green beans, whey protein, cottage cheese, and plenty of water.
Source : http://www.borntoworkout.com