bat man
Bulking
Intermediate
Machine strength
Plan Details
The bat man routine by DonteG2 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulking up 4 sets of 6,8,10,12
Routine detail
Mon
Chest and triceps
Est. 112 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Cross-Over
1 Set x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Press (Supine)
1 Set x 10 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Biceps
Est. 90 min
9 exercises
Crunch
3 Sets x 10 Reps
Treadmill Running
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
1 Set x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
Wed
Quads and Hams
Est. 112 min
11 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Extension
1 Set x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Assisted Hyperextension
2 Sets x 8 Reps
Treadmill Running
1 Set
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
2 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Superman
2 Sets
Thu
Lats and mid back
Est. 91 min
8 exercises
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Treadmill Running
1 Set
Barbell Pullover
2 Sets x 10 Reps
