VENI VIDI VICI

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5 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Biceps 6 exercises, 49 mins

Dumbbell Incline Bench Press	4x9 reps	rest: 60s
Dumbbell Incline Fly	3x9 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Barbell Curl	3x9 reps	rest: 60s
Barbell Preacher Curl	6x9 reps	rest: 0s
Dumbbell Shoulder Shrug	5x15 reps	rest: 60s

Legs 5 exercises, 53 mins

Back 10 exercises, 42 mins

Cable Lat Pulldown (Wide Grip)	3x9 reps	rest: 60s
Barbell Romanian Deadlift	4x9 reps	rest: 60s
Barbell Bent-Over Row	1x9 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	1x9 reps	rest: 0s
Barbell Bent-Over Row	1x9 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	1x9 reps	rest: 0s
Barbell Bent-Over Row	1x9 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	1x9 reps	rest: 0s
Dumbbell One-Arm Row	3x9 reps	rest: 60s
Back Hyperextension	3x9 reps	rest: 60s

Shoulder and Triceps 16 exercises, 1 hr 36 mins

Dumbbell Seated Shoulder Press	4x9 reps	rest: 60s
Barbell Shoulder Press	4x9 reps	rest: 60s
Dumbbell Upright Row	1x9 reps	rest: 0s
Dumbbell Lateral Raise	1x11 reps	rest: 0s
Dumbbell Upright Row	1x9 reps	rest: 0s
Dumbbell Lateral Raise	1x11 reps	rest: 0s
Dumbbell Upright Row	1x9 reps	rest: 0s
Dumbbell Lateral Raise	1x11 reps	rest: 0s
Weight Plate Front Raise	3x9 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x9 reps	rest: 60s
Cable Rope Face Pull	3x9 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x9 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x9 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	1x100 reps	rest: 0s
Dumbbell Shoulder Shrug	5x15 reps	rest: 60s

Full Body 5 exercises, 36 mins

Machine Assisted Pull-Up	3x9 reps	rest: 60s
Barbell Deep Squat	3x9 reps	rest: 60s
Barbell Romanian Deadlift	3x9 reps	rest: 60s
Barbell Clean and Jerk	3x9 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	3x9 reps	rest: 60s