In this video, he does 5 sets of 12 Seated Bench Presses. Next, he does 5 sets of 8 Flat Bench Dumbbell Presses. Finally, he finishes the workout with 3 sets of 40 Hack Squat Machine Calf Raises. Nav-Vii is an advocate for not resting between exercises and has a strict rule to complete each workout in less than 25 minutes. This time challenge is what makes it much more difficult than traditional workouts. The high intensity aspects of Nav-Vii’s workouts rival the most intense interval training you will ever do! The style of Nav-Vii’s workout program is sure to challenge even the most dedicated.