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VENI VIDI VICI
General
Advanced
Machine strength
Plan Details
The VENI VIDI VICI routine by JohnMurray5 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Biceps
Est. 50 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 9 Reps
Dumbbell Incline Fly
3 Sets x 9 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Curl
3 Sets x 9 Reps
Barbell Preacher Curl
6 Sets x 9 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Tue
Legs
Est. 53 min
5 exercises
Barbell Squat
3 Sets x 9 Reps
Barbell Lunge
3 Sets x 9 Reps
Machine Leg Press
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 100 Reps
Machine Seated Leg Curl
3 Sets x 9 Reps
Wed
Back
Est. 43 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 9 Reps
Barbell Romanian Deadlift
4 Sets x 9 Reps
Barbell Bent-Over Row
1 Set x 9 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 9 Reps
Barbell Bent-Over Row
1 Set x 9 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 9 Reps
Barbell Bent-Over Row
1 Set x 9 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 9 Reps
Dumbbell One-Arm Row
3 Sets x 9 Reps
Back Hyperextension
3 Sets x 9 Reps
Thu
Shoulder and Triceps
Est. 96 min
16 exercises
Dumbbell Seated Shoulder Press
4 Sets x 9 Reps
Barbell Shoulder Press
4 Sets x 9 Reps
Dumbbell Upright Row
1 Set x 9 Reps
Dumbbell Lateral Raise
1 Set x 11 Reps
Dumbbell Upright Row
1 Set x 9 Reps
Dumbbell Lateral Raise
1 Set x 11 Reps
Dumbbell Upright Row
1 Set x 9 Reps
Dumbbell Lateral Raise
1 Set x 11 Reps
Weight Plate Front Raise
3 Sets x 9 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 9 Reps
Cable Rope Face Pull
3 Sets x 9 Reps
Barbell Bench Press (Close Grip)
3 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 9 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 100 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Sat
Full Body
Est. 36 min
5 exercises
Machine Assisted Pull-Up
3 Sets x 9 Reps
Barbell Deep Squat
3 Sets x 9 Reps
Barbell Romanian Deadlift
3 Sets x 9 Reps
Barbell Clean and Jerk
3 Sets x 9 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 9 Reps
Sun
Cardio
Est. 240 min
5 exercises
Boxing
1 Set
Jump Rope
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
