Workout Routine:

Brandan Fokken

On season
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

Interview with Brandan Fokken

Brandan Fokken on Facebook