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Workout Routine ► Brandan Fokken

Morning:

Fasted Cardio: 30/45 mins (5- 6 days a week)
I’m usually lifting heavier at the beginning of show prep and taper the weight down and take the reps up as I get closer.

Day 1: Chest 8-20 reps

•Barbell Incline: 5 sets 20,12,10,10,8
•Machine Flies: 4 sets 15,12,10,8
•Decline Hammer machine press: 4 set 15,12,10,8
•Flat barbell: 5 sets 15,12,10,8,6
•Standing Cable flies: 4 sets 15,12,10,10
•Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
•10-15 mins on bike or treadmill

Day 2: Arms

•Standing dumbbell curls: 4 sets 12,10,8,8
•Standing cable rope pull downs: 5 sets 15,12,10,10,8
•Standing hammer curls: 4 sets 12,10,8,8
•Standing Triceps push down: 5 sets 15,12,10,10,8
•Standing straight bar arm curls: 4 sets 10,10,8,8
•Dips on bench: 4 sets of at least 20 reps 20,20,20,20
•Seated concentration curls or seated machine curls: 3 sets- failure
•Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20
•10- 15 mins on bike or treadmill

Day 3: Legs

•Leg Extensions: 4 sets of 25 – 50 reps 50,40,35,25
•Smith Machine or regular Squats: 5 sets 25,20,15,10,10
•Leg press “will sometimes incorporate into a workout, depends on energy”
5 sets 50,40,35,25,20
•Lunges: 4 sets 20 “10 per leg” reps
•Seated Leg Curls: 4 sets 25,20,15,15
•Seated Calf Raises: 4 sets of 25
•Standing Calf Raises: 4 sets of 25
•Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
•10-15 mins on bike or treadmill

Day 4: Shoulders/Traps

•Dumbbell Lateral Raises: 4 sets 15,12,10,10
•Smith Machine or seated db Shoulder Presses: 5 sets 15,12,10,10
•Dumbbell front Raises: 3 sets 15,12,10
•Dumbbell Shrugs: 5 sets 20,20,15,12,10
•Upright rows: 4 sets 15,12,12,10
•Seated rear delt machine, cables, or dumbbells: 4 sets 15,12,12,10
•10-15 mins on bike or treadmill

Day 5: Back

•Wide-Grip Pull ups: 4 sets 15,15,12,10
•Seated hammer reverse grip pull downs: 4 sets 12,12,10,10
•Seated Cable pull backs: 4 sets 12,12,10,8
•Machine Lat pull downs: 5 sets 15,12,10,10,8
•Standing front pull downs: 4 sets 20,20,15,12
•Hyper extensions: 4 sets 20,20,15,15
•Abs – pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
•10-15 mins on bike or treadmill

Day 6: touch ups

On my 6th day I will pick 2 to 3 body parts I think that are lagging and do a touch up. I may do a circuit, or I may pick 2 to 3 exercises for each group. I really focus on the muscle and take time to make sure I’ve worked it effectively. These days I normally lift very light, strict form, high reps.

Day 7: Rest