# Vesta: 12-Week Full Body Workout

- Canonical: https://fitwill.app/sr-latn/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. [Potisak Bučicama Na Ravnoj Klupi](https://fitwill.app/sr-latn/exercise/0289/dumbbell-bench-press.md): 4 sets • 20, 15, 12 and 12 reps
2. [Potisak Na Benč Klupi U Smit Mašini](https://fitwill.app/sr-latn/exercise/0748/smith-bench-press.md): 4 sets • 20, 15, 12 and 12 reps
3. [Letenje Bučicama Na Podu](https://fitwill.app/sr-latn/exercise/4149/dumbbell-floor-fly.md): 4 sets • 20, 15, 12 and 12 reps
4. [Propadanje Za Grudi](https://fitwill.app/sr-latn/exercise/0251/chest-dip.md): 4 sets • 20, 15, 12 and 12 reps
5:A. [Jednoručno Lateralno Odručenje Na Sajli U Pretklonu Desnom Rukom](https://fitwill.app/sr-latn/exercise/0191/cable-one-arm-lateral-bent-over-right-side.md): 4 sets • 20, 15, 12 and 12 reps
6:A. [Jednoručno Lateralno Odručenje Na Sajli U Pretklonu Desnom Rukom](https://fitwill.app/sr-latn/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. [Povlačenje Na Sajli](https://fitwill.app/sr-latn/exercise/0198/cable-pulldown.md): 4 sets • 20, 15, 12 and 12 reps
2. [Veslanje Šipkom U Pretklonu](https://fitwill.app/sr-latn/exercise/0027/barbell-bent-over-row.md): 4 sets • 20, 15, 12 and 12 reps
3. [Ležeće T-veslanje Na Poluzi](https://fitwill.app/sr-latn/exercise/1194/lever-lying-t-bar-row.md): 4 sets • 20, 15, 12 and 12 reps
4:A. [Povlačenje Na Sajli Jednom Rukom Za Latisimus, Desna Strana](https://fitwill.app/sr-latn/exercise/1204/cable-one-arm-lat-pulldown.md): 4 sets • 20, 15, 12 and 12 reps
5:A. [Povlačenje Na Sajli Jednom Rukom Za Latisimus, Desna Strana](https://fitwill.app/sr-latn/exercise/1204/cable-one-arm-lat-pulldown-left-side.md): 4 sets • 20, 15, 12 and 12 reps
6. [Sedeće Veslanje Na Donjem Koturu](https://fitwill.app/sr-latn/exercise/0180/cable-seated-low-row.md): 4 sets • 20, 15, 12 and 12 reps
7. [Povlačenje Na Sajli Sa Ispravljenim Rukama](https://fitwill.app/sr-latn/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. [Stojeći Vojnički Potisak Šipkom Sa Širokim Hvatom](https://fitwill.app/sr-latn/exercise/1457/barbell-standing-wide-military-press.md): 4 sets • 20, 15, 12 and 12 reps
2. [Arnold Potisak Bučicama](https://fitwill.app/sr-latn/exercise/2137/dumbbell-arnold-press.md): 4 sets • 20, 15, 12 and 12 reps
3. [Uspravno Veslanje EZ Šipkom](https://fitwill.app/sr-latn/exercise/0120/barbell-upright-row.md): 4 sets • 20, 15, 12 and 12 reps
4. [Naizmenično Podizanje Bučica Ispred Tela U Stojećem Stavu](https://fitwill.app/sr-latn/exercise/1230/dumbbell-standing-alternate-vertical-front-raises.md): 4 sets • 20, 15, 12 and 12 reps
5. [Veslanje Na Sajli Sa Kanapom Iz Klečećeg Položaja Za Zadnje Rame](https://fitwill.app/sr-latn/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. [Čučanj Na Smith Mašini Sa Stolicom](https://fitwill.app/sr-latn/exercise/0750/smith-chair-squat.md): 4 sets • 20, 15, 12 and 12 reps
2. [Ekstenzija Nogu Na Mašini](https://fitwill.app/sr-latn/exercise/0585/lever-leg-extension.md): 4 sets • 20, 15, 12 and 12 reps
3. [Sedeći Nožni Pregib Na Mašini Jednom Nogom (desna Strana)](https://fitwill.app/sr-latn/exercise/1586/lever-seated-one-leg-curl-right-side.md): 4 sets • 20, 15, 12 and 12 reps
4. [Potisak Nogama Na Mašini Pod Uglom Od 45°](https://fitwill.app/sr-latn/exercise/0739/sled-45-leg-press.md): 4 sets • 20, 15, 12 and 12 reps
5. [Rumunsko Mrtvo Dizanje Sa Šipkom](https://fitwill.app/sr-latn/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. [Pregib Šipkom](https://fitwill.app/sr-latn/exercise/0031/barbell-curl.md): 4 sets • 20, 15, 12 and 12 reps
2. [Stojeći Naizmenični Triceps Ekstenzija Sa Bučicama](https://fitwill.app/sr-latn/exercise/1739/dumbbell-standing-alternating-tricep-kickback.md): 4 sets • 20, 15, 12 and 12 reps
3. [Naizmenični Pregib Bučicama Za Biceps](https://fitwill.app/sr-latn/exercise/0285/dumbbell-alternate-biceps-curl.md): 4 sets • 20, 15, 12 and 12 reps
4. [Ekstenzija Za Triceps Na Sajli Iznad Glave Sa Ravnom Šipkom](https://fitwill.app/sr-latn/exercise/4115/cable-overhead-tricep-extension-straight-bar.md): 4 sets • 20, 15, 12 and 12 reps
5. [Naizmenični Čekić Pregib Bučicama Na Kosoj Klupi](https://fitwill.app/sr-latn/exercise/1233/dumbbell-incline-alternate-hammer-curl.md): 4 sets • 20, 15, 12 and 12 reps
6. [Triceps Potisak Na Sajli Sa Obrnutim Hvatom I SZ-šipkom](https://fitwill.app/sr-latn/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.