🦇 BECOMING BATMAN 🦇

WEEK 1 2 3 4 5 6 7 8 9 10 11 12
WEIGHT kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs kgs

MONDAY - UPPER BODY A

CARDIO WARM-UP
CORE CIRCUIT
DB Flat Bench Press (3x6-8)
Chest Supported DB Row (3x8-10)
DB Seated Overhead Press (3x6-10)
Dips (Assissted, Banded, Weighted) (3x8-12)
DB/Cable Lateral Raises (3x8-12)
5-10km (3-6mile) run

TUESDAY - LEG DAY A

CARDIO WARM-UP
CORE CIRCUIT
Seated Hamstring Curls (3x8-10)
Quad-Biased Split Squat (3x6-8)
Leg Extensions (3x8-12)
Single-Leg Horizontal Leg Press (3x6-10)
Calf Raises (3x8-12)

WEDNESDAY REST

THURSDAY - CHEST & BACK A

CARDIO WARM-UP
CORE CIRCUIT
Incline DB Press (3x6-8)
Kneeling Single Arm Lat Pulldown (3x8-12)
High to Low Cable Flies (3x8-12)
Single Arm DB Row (3X6-8)
5-10km (3-6mile) run

FRIDAY - SHOULDERS & ARMS A

CARDIO WARM-UP
CORE CIRCUIT
Seated DB Anterior Delt Press (3x6-8)
Cable Y-Raises (3x8-12)
Preacher Curls (3x6-12)
Incline DB Curls (3x6-12)
Long Rope Tricep Pushdowns (3x6-10)
5-10km (3-6mile) run

SATURDAY - LEG DAY B

CARDIO WARM-UP
CORE CIRCUIT
Seated Hamstring Curls (3x8-10)
Single Leg Leg Press (3x6-10)
Leg Extensions (3x8-12)
RDL’s (3x6-8)
Standing Calf Raises (3x8-12)

SUNDAY REST

MONDAY - UPPER BODY B

CARDIO WARM-UP
CORE CIRCUIT
DB Flat Bench Press (3x6-8)
Upper Back Pulldown (3x8-10)
DB Seated Overhead Press (3x6-10)
Dips (Assissted, Banded, Weighted) (3x8-12)
DB/Cable Lateral Raises (3x8-12)
5-10km (3-6mile) run
TUESDAY - LEG DAY A
CARDIO WARM-UP
CORE CIRCUIT
Seated Hamstring Curls (3x8-10)
Quad-Biased Split Squat (3x6-8)
Leg Extensions (3x8-12)
Single-Leg Horizontal Leg Press (3x6-10)
Calf Raises (3x8-12)

WEDNESDAY REST

THURSDAY - CHEST & BACK A

CARDIO WARM-UP
CORE CIRCUIT
Incline DB Press (3x6-8)
Single Arm DB Row (3x6-8)
Cable Wide Neutral Grip Pulldown (3x8-10)
Pec Deck Flies OR Dips (3x8-12)
Chest Supported DB Row (3x8-10)
5-10km (3-6mile) run

FRIDAY - SHOULDERS & ARMS A

CARDIO WARM-UP
CORE CIRCUIT
Seated DB Anterior Delt Press (3x6-8)
Cable Y-Raises (3x8-12)
Hammer Curls (3x8-10)
Face Away Cable Curls (3x6-12)
OH Tricep Extensions (3x6-10)
5-10km (3-6mile) run
SATURDAY - LEG DAY B
CARDIO WARM-UP
CORE CIRCUIT
Seated Hamstring Curls (3x8-10)
Single Leg Leg Press (3x6-10)
Leg Extensions (3x8-12)
RDL’s (3x6-8)
Standing Calf Raises (3x8-12)

SUNDAY REST
13 14 15
kgs kgs kgs

CARDIO WARM-UP
1 MINUTE EACH
JUMPING JACKS
MOUNTAIN CLIMBERS
JUMP SQUATS
HIGH KNEES
BURPEES

CORE CIRCUIT
3 SETS x 25 REPS EACH
BICYCLE CRUNCHES
DB SIDE BENDS
DOUBLE CRUNCHES
SUPERMANS