# Vesta: 12-Week Full Body Workout

- Canonical: https://fitwill.app/id/workout/e410f698-18d0-459b-9fcc-f792059c1e5c/vesta-12-week-full-body-workout/

Gym | Plan | Advanced: 12 Weeks | 5 Days per Week

## Description

Looking to take your training to the next level? The Vesta 12-week full-body workout is designed for advanced gym-goers who want to build muscle and strength. This comprehensive plan includes a variety of exercises such as barbell bent over row, dumbbell bench press, cable kneeling rear delt row, and more to target every major muscle group. With 5 days of workouts per week, this program will help you develop a balanced, strong physique while enhancing your overall athletic performance. Get ready to challenge yourself and see impressive results with the Vesta workout plan.

## Week 1

### Day 1

Get ready to take your chest and shoulder strength to the next level with this intense workout. The first part of the workout focuses on the chest, with exercises such as the Dumbbell Bench Press, Smith Bench Press, Dumbbell Floor Fly, and Chest Dip. These exercises are designed to target different areas of the chest, helping to enhance overall muscle development and strength. The varying rep ranges in each set will challenge your muscles in different ways, promoting both endurance and muscle growth.

In the second part, the focus shifts to shoulder development with the Cable One Arm Lateral Bent-over exercises. These exercises help to target the lateral deltoid muscles, effectively shaping and strengthening the shoulders. The unilateral nature of the exercise ensures balanced development in both shoulders, reducing the risk of muscle imbalances. Remember to maintain proper form and control throughout each repetition to maximize the effectiveness of these exercises.

It's important to adjust the weights according to your fitness level, ensuring that the last few reps of each set are challenging but still allow for proper form. After this workout, be sure to replenish your body with a nutritious post-workout meal to aid in muscle recovery and growth.

1. [Dumbbell Bench Press](https://fitwill.app/id/exercise/0289/dumbbell-bench-press.md): 4 sets • 20, 15, 12 and 12 reps
2. [Smith Bench Press](https://fitwill.app/id/exercise/0748/smith-bench-press.md): 4 sets • 20, 15, 12 and 12 reps
3. [Dumbbell Floor Fly](https://fitwill.app/id/exercise/4149/dumbbell-floor-fly.md): 4 sets • 20, 15, 12 and 12 reps
4. [Chest Dip](https://fitwill.app/id/exercise/0251/chest-dip.md): 4 sets • 20, 15, 12 and 12 reps
5:A. [Cable One-Arm Lateral Bent-Over Right Side](https://fitwill.app/id/exercise/0191/cable-one-arm-lateral-bent-over-right-side.md): 4 sets • 20, 15, 12 and 12 reps
6:A. [Cable One-Arm Lateral Bent-Over Right Side](https://fitwill.app/id/exercise/0191/cable-one-arm-lateral-bent-over-left-side.md): 4 sets • 20, 15, 12 and 12 reps

### Day 2

This back workout is designed to help you develop a strong and muscular back. The first part of the workout focuses on compound movements to target the major muscles of the back. It starts with cable pulldowns, which engage the latissimus dorsi, followed by barbell bent over rows to activate the upper back and lats. Lever lying T-bar rows are included to further target the lats and overall back development. After completing these exercises, the workout transitions to single-arm lat pulldowns using the cable machine to emphasize unilateral strength and provide balanced development on both sides. Cable seated low rows are then performed to work on overall back thickness and strength, while cable straight arm pulldowns help in isolating the lats, reinforcing their activation and development.

To make the most out of this workout, focus on maintaining proper form throughout each exercise, and aim to challenge yourself with progressively heavier weights for each set. It's important to incorporate a combination of pulling movements to develop a well-rounded back, and ensure a well-balanced approach to overall back strength and development. Additionally, pay attention to your nutrition as a well-balanced diet can aid in muscle recovery and growth, which is crucial for the development of a strong and muscular back.

1. [Cable Pulldown](https://fitwill.app/id/exercise/0198/cable-pulldown.md): 4 sets • 20, 15, 12 and 12 reps
2. [Barbell Bent-Over Row](https://fitwill.app/id/exercise/0027/barbell-bent-over-row.md): 4 sets • 20, 15, 12 and 12 reps
3. [Lever Lying T-Bar Row](https://fitwill.app/id/exercise/1194/lever-lying-t-bar-row.md): 4 sets • 20, 15, 12 and 12 reps
4:A. [Cable One-Arm Lat Pulldown Sisi Kanan](https://fitwill.app/id/exercise/1204/cable-one-arm-lat-pulldown.md): 4 sets • 20, 15, 12 and 12 reps
5:A. [Cable One-Arm Lat Pulldown Sisi Kanan](https://fitwill.app/id/exercise/1204/cable-one-arm-lat-pulldown-left-side.md): 4 sets • 20, 15, 12 and 12 reps
6. [Cable Seated Low Row](https://fitwill.app/id/exercise/0180/cable-seated-low-row.md): 4 sets • 20, 15, 12 and 12 reps
7. [Cable Straight Arm Pulldown](https://fitwill.app/id/exercise/0238/cable-straight-arm-pulldown.md): 4 sets • 20, 15, 12 and 12 reps

### Day 3

To achieve toned and strong shoulders, this workout focuses on targeting all three deltoid heads - the anterior (front), lateral (side), and posterior (rear) - for balanced muscle development. The workout begins with the Barbell Standing Wide Military Press, engaging the entire shoulder complex, including the trapezius and triceps. The Dumbbell Arnold Press, which involves rotation of the palms during the movement, further stimulates the deltoids and provides a more comprehensive shoulder workout. Next, the focus shifts to the Barbell Upright Row, a compound exercise that primarily targets the lateral deltoid, and the Dumbbell Standing Alternate Vertical Front Raises, which effectively isolate the front deltoids. Finally, the Cable Kneeling Rear Delt Row with rope emphasizes the often neglected rear deltoids, crucial for optimal shoulder symmetry and strength. This workout, consisting of challenging sets and varied rep ranges, is designed to push your limits and promote muscle growth and endurance in the shoulder region.

1. [Barbell Standing Wide Military Press](https://fitwill.app/id/exercise/1457/barbell-standing-wide-military-press.md): 4 sets • 20, 15, 12 and 12 reps
2. [Dumbbell Arnold Press](https://fitwill.app/id/exercise/2137/dumbbell-arnold-press.md): 4 sets • 20, 15, 12 and 12 reps
3. [Barbell Upright Row](https://fitwill.app/id/exercise/0120/barbell-upright-row.md): 4 sets • 20, 15, 12 and 12 reps
4. [Dumbbell Standing Alternate Vertical Front Raises](https://fitwill.app/id/exercise/1230/dumbbell-standing-alternate-vertical-front-raises.md): 4 sets • 20, 15, 12 and 12 reps
5. [Cable Rope Kneeling Rear Delt Row](https://fitwill.app/id/exercise/3697/cable-rope-kneeling-rear-delt-row.md): 4 sets • 20, 15, 12 and 12 reps

### Day 4

This intense leg workout is designed to target the major muscles of your lower body. The workout consists of four sets of five different exercises, each with decreasing reps from 20 to 12 to maximize muscle activation and hypertrophy. Begin with the Smith Chair Squat to engage your quadriceps, hamstrings, and glutes. Focus on maintaining proper form throughout the movement for optimal results. After the squat, move on to the Lever Leg Extension to isolate and strengthen your quadriceps. Make sure to control the movement and squeeze your quads at the top of each rep.

Following the leg extension, transition into the Lever Seated One Leg Curl to target your hamstrings and improve overall leg balance. Use a controlled tempo and full range of motion to fully engage the target muscles. Then, proceed to the Sled 45° Leg Press to challenge your quadriceps, hamstrings, and glutes. Focus on pushing through your entire foot and maintaining stability throughout the exercise. Finally, finish the workout with Barbell Romanian Deadlift to strengthen your posterior chain, especially the hamstrings and glutes. Keep your back straight and push your hips back as you lower the barbell.

As with any workout, it's important to warm up before starting and to stretch after completing the routine. Make sure to use proper form and technique for each exercise to prevent injury and to maximize the benefits of this challenging leg workout.

1. [Smith Chair Squat](https://fitwill.app/id/exercise/0750/smith-chair-squat.md): 4 sets • 20, 15, 12 and 12 reps
2. [Lever Leg Extension](https://fitwill.app/id/exercise/0585/lever-leg-extension.md): 4 sets • 20, 15, 12 and 12 reps
3. [Lever Seated One Leg Curl Sisi Kanan](https://fitwill.app/id/exercise/1586/lever-seated-one-leg-curl-right-side.md): 4 sets • 20, 15, 12 and 12 reps
4. [Sled 45° Leg Press](https://fitwill.app/id/exercise/0739/sled-45-leg-press.md): 4 sets • 20, 15, 12 and 12 reps
5. [Barbell Romanian Deadlift](https://fitwill.app/id/exercise/0085/barbell-romanian-deadlift.md): 4 sets • 20, 15, 12 and 12 reps

### Day 5

Ready to sculpt your arms? This biceps and triceps-focused workout will help you do just that. The workout is designed to target the major muscle groups in your arms, helping you build strength and definition. The workout consists of high-rep sets, starting with barbell curls to work those biceps. Following that, you'll transition into dumbbell standing alternating tricep kickbacks to engage the triceps. After that, it's back to the biceps with dumbbell alternate biceps curls. Then, you'll focus on the triceps with cable overhead tricep extension using a straight bar. Next up, you'll continue to target the biceps with dumbbell incline alternate hammer curls. Finally, you'll finish with cable reverse grip triceps pushdown using an SZ-bar.

To get the most out of this workout, make sure to use proper form for each exercise. Keep your movements controlled and focus on feeling the muscle contractions. It's also important to choose weights that challenge you but still allow you to complete the designated number of reps with good form. Remember to warm up before starting the workout and to stretch your arms after you're done to aid in recovery. With consistent effort, this workout can help you achieve the toned, strong arms you've been working towards.

1. [Barbell Curl](https://fitwill.app/id/exercise/0031/barbell-curl.md): 4 sets • 20, 15, 12 and 12 reps
2. [Dumbbell Standing Alternating Tricep Kickback](https://fitwill.app/id/exercise/1739/dumbbell-standing-alternating-tricep-kickback.md): 4 sets • 20, 15, 12 and 12 reps
3. [Dumbbell Alternate Biceps Curl](https://fitwill.app/id/exercise/0285/dumbbell-alternate-biceps-curl.md): 4 sets • 20, 15, 12 and 12 reps
4. [Ekstensi Tricep Overhead Kabel Dengan Straight-Bar](https://fitwill.app/id/exercise/4115/cable-overhead-tricep-extension-straight-bar.md): 4 sets • 20, 15, 12 and 12 reps
5. [Dumbbell Incline Alternate Hammer Curl](https://fitwill.app/id/exercise/1233/dumbbell-incline-alternate-hammer-curl.md): 4 sets • 20, 15, 12 and 12 reps
6. [Cable Reverse-Grip Triceps Pushdown SZ-Bar](https://fitwill.app/id/exercise/1606/cable-reverse-grip-triceps-pushdown-sz-bar.md): 4 sets • 20, 15, 12 and 12 reps

### Day 6

Rest Day

### Day 7

Rest Day

See the full workout in the Fitwill app.