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Batman
General
Intermediate
Dumbbell
Plan Details
The Batman routine by swaroopmanchala is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
chest -upper A
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Any
Back-upper A
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Any
shoulders-upper b
Est. 117 min
18 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Any
biceps -upper b
Est. 47 min
7 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
triceps - upper b
Est. 59 min
9 exercises
Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Any
forearm & abs upper c
Est. 91 min
15 exercises
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Any
glute lower A
Est. 38 min
6 exercises
Machine Single-Leg Press
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Any
legs lower b
Est. 69 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
