Full-Body Circuit Workout | Brandan Fokken
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Physique competitor and personal trainer Brandan Fokken delivers a circuit workout to torch ALL your muscles in one short session.
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Body splits have been around since the dawn of bodybuilding. They remain a favored training framework among bros far and wide. Sometimes these workouts can be time-consuming and require you to train 5-6 days a week. This might be some lifting-lovers' dream schedule, but it's not everyone's reality.
Still, just because you can't devote a full two hours to beefing up your chest, arms, or legs in a single session isn't an excuse to skip the gym entirely. Whether you're looking to train less often and more efficiently, or just mix up your bread-and-butter split, a full-body approach can give you that satisfying burn and a body that still looks like you lift big.
This quickie circuit from Brandan Fokken will have you in and out of the gym fast. If you only go to the gym 2-3 times per week, Fokken recommends doing this workout every session. If you're a more frequent gym-goer, throw it in once a week or every other week.
| Single-Arm Dumbbell Preacher Curl |
With your triceps placed on top of the preacher bench and the dumbbell held at your shoulder, slowly lower the weight down until your arm is extended. Let your biceps fully stretch before curling the weight back up. Squeeze hard at the top and hold before performing the next rep.
| Rope Triceps Pull-Down |
Grip the rope with your palms facing together and stand tall with your shoulders back. Keep your torso inclined slightly forward toward the weight stack. Your forearms should be parallel to the floor to start. Your elbows should remain locked in at your sides throughout the movement. Bring the rope down toward your upper thighs using your triceps. Finish with your arms fully extended. At this point, focus on the contraction. Slowly bring the weight back to start.
| Leg Press |
Place your feet about shoulder-width apart and high enough on the platform that your knees stay over your ankles and don't glide past your toes during reps. Fokken says to put enough weight on the machine to push your limits, but not so much that you can't complete all 10 reps on the second and third rounds of the circuit.
| Calf Press |
Do these on the leg press machine using the same weight as above. Before unracking the weight, place your toes on the bottom of the platform. Keep your knees slightly bent. Press up through your toes, pushing the weight up with the balls of your feet. Then, flex your foot back toward you, allowing a full stretch in the calves before you continue your next rep. Remember-calves grow with big weight and lots of reps.
| Plate Front Raise |
Standing tall with your shoulders pulled back, hold the plate on both sides. Raise it in front of you with straight arms. As soon as your arms are parallel to the ground, hold for a second. Return to the start position. Keep an easy tempo and stay strict on both halves of the rep.
| Machine Bench Press |
Plant your feet on the floor and sit up tall with your shoulder blades pulled back on the pad behind you. Keep your elbows somewhat tucked in. Flaring them up too much can cause strain on the shoulder joints. Push out forcefully and squeeze into your pecs for a one- or two-count before returning to start.
| Bent-Over Rear Delt Fly |
In the bent-over position, your knees should be slightly bent and your back flat. Start with your arms hanging straight down, dumbbells in hand and palms facing either in or out. Try both to see what works best for you! Raise the dumbbells out to your sides with a slight bend in your elbows. Go all the way until you feel a squeeze in your upper back.
| Seated Cable Row |
The key here is to keep your upper body rigid. Do not rock back and forth as you pull and extend. Sit up tall with your shoulders back and row directly into your midsection. Visualize pulling with your middle back. Don't let your arms do all the work.
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| Brandan Fokken's Full-Body Circuit Workout |
Complete 3 rounds. No rest between exercises. Rest 3-120 sec. between circuits.
1. One Arm Dumbbell Preacher Curl: 10 reps (each side)
2. Triceps Pushdown: 10 reps
3. Leg Press: 10 reps
4. Calf Press: 10 reps
5. Front Plate Raise: 10 reps
6. Machine Bench Press: 0 reps
7. Reverse Flyes: 10 reps (bent-over position)
8. Seated Cable Rows: 10 reps
9. Pullups: 10 reps
10. Ab Crunch Machine: 10 reps
11. Dumbbell Squat to Shoulder Press: 10 reps
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This gym is paradise. Man never has to wait for a machine.
@Skeptical Plague Doctor absolutely. He rent entire gym to perform this program. 😂
Gigachad
If you find yourself constantly waiting for equipment. Find a new gym.
@Kai Ikaika Don't forget to wipe down each machine after you use it. I actually did that, then starting putting together my own home gym (dumbbells, bands and pull-up bar)
That part sucks so bad 😢
Thank you for this video. Every other work out video is some crazy routine and has 30 minutes of them talking before the actual work out begins. This is straight forward, to the point and clear with examples. I will continue to follow Fokken!
I'm a certified fitness trainer working here in Saudi for over a 10 years and i can assure you 101% that these kind of training technique really work well especially for those people have high fat percentage.
so it is great for losing weight ?
@@alvinadarkwood3870 Yes absolutely! Not only loss your weight but build muscles and improve your strength/fitness.
Is it ok to do this everyday
@@khaliddacula310 is it ok to do this everyday, and what type of warm up would be suitable for this
How many times should we do in a week?
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I enjoy doing this routine! I’ve done it twice and it is perfect! I like to hit a body circuit at least once a week. Thank you for sharing!
I've tried this circuit and I love it!
I fokken love your last name bro, keep it up man!
I am super charged and enjoying watching it live 💪
This was super good when I did it! Thanks
FOKKEN SICK ROUTINE, can't wait to fokken try it out
I used to do a similar routine back in the day. I'll try your routine as I need to get back in shape (haven't been to the gym in years and in my late 40s... so health issues are starting up.)
The gentleman has a very holistic approach towards circuit training.Really respect for your sweat and knowledge.Almighty bless you.
Awesome circuit, this is what I'm gonna use as kind of a starting out, regular daily routine. Rather than just having upper and lower body workout days, until I'm at the point where I'm in great shape but want to focus getting bigger, say traps. First step is just going to the gym and especially at first, I like to get the whole body asap and gtfo lol. Between hitting the bags and footwork practice, then this routine at least 5 days a week... ima be yoked
this is so cool..am trying it tomorrow 😍
The finishing is really great
Thank you so much
Thanks for the great workout
Gotta do this 3 times?! You gotta be FOKKEN kiddin me!!!
LMFAO
You want to hit the gym and grow, then you gotta be up for a challenge against your body. The tactic is simple:
*Mind over matter!*
@@grandsonsofthesahabah2332 nice one🔥
motivating. thank you.
Thank you!!😉👍
Great workout I love doing this
This was so good and so fun to do!
I'm going to try this tonight but I have a couple of comments:
Its impossible to do his without rest in between if you are in a public gym. Rest would be 30 sec at least (I may up the reps in that case)
He says in and out but this would probabaly still be close to an hour (which is still pretty good)
For a regular guy at the gym. I may do the program as a circuit, but exercises in in groups of super sets.
Or like one chap said, do all sets together then change exercise
Good stuff
Hey, this is a really good Full Body workout!
This is a great video, just what I've been looking for! I don't have a leg machine in the gym where I live so wondering if Squats Holding weights would be an acceptable alternative? We do have leg extension and leg curl machines as well. Thank you!
I’m thankful there’s a video with Demonstration on it Most of the guys on here do to much talking and no showing thanks for the video will give it a try
Mann, its taking so much time. Im doing 3 at the time, crazy line at gym but still over 35 mins now and have 2 more
Just did this circuit and I loved it! Did all 3 with not much break at and when I was done I definitely felt like if I kept goin I might puke.
Wow this one was tough. My arms were beat for the pull ups! Great workout!
I like this routines because it's not really heavy, but to the same time is very good to be Sharp 😎
Let’s go Brandan!
Bro. One circuit is enough for me...done👏🏽😂
Thanks for the beautiful video. Is circuit training effective for muscle growth too other than get lean?
excellent video
Man great workout great BGM.
You would the whole gym to yourself for doing such a circuit without any pauses
Well, you could just swap the positions of some exercises with another.
Yeah, I usually do circuits because I hate to wait while resting, so I work different muscle groups in between. But it´s hard even if you do 3-4 at a time usually if there are other people in the gym. And if the gym is full it´s impossible.
Lol true
Wake up early. 5 am and you will have it all for you
Is there some kind of realistic workout like this that can be done at a gym? I can understand doing the same exercise or exercises using the same equipment back to back but aside from owning a full personal gym these types of workout plans are useless unless you go to an empty gym.
Nice workout plan, love from India
Singh f u
Done for the 1st time. Awesome, HR arround 160-170.
Thank you for this Vidio 👍💪
I did 2 sets of each workout minus the back exercises and repeated its 3 times. Crazy pump!!! Starting to really like full body workouts
Love it
Excellent BGM man.
BOOM!!! 💪🏽💪🏽💪🏽
I like doing all 3 sets at once so I don’t have to wait for machines
Okay, so I tried this today and damn near died, I barely made it through the third circuit, great video and keep me coming
So it is good?
Awesome
Real fookin workout💪🏽
This is a perfect workout.
Brandon fokken harika gösteriş çalışma tebrikler iyi çalışma yes bıravo çok iyi 👍✌️👍✌️☺️😊😎
For each circuit do I do sets for each or 1 set each and move on
Do you have a warm up for this workout?
I did this workout today and included face pulls. Did 3 rounds of it. It was great. My question is.....should I be doing circuits like this or bro splits to stay lean and cut?
Have you continued with bro splits or this one? Has it worked out for you?
Now that's my type of rutine.
If I am going to gym 5 time a week can I do circuit traianing for couple of weeks to get my overall body and muscle into shape ? I am a beginner in gym who has started 2 months ago and currently more focused towards fat loss
Pls let me know your feedback and guidance on the same.Thanks
Great workout if your alone in the gym. This could never happen in the afternoon after work.
Can I replace machine chest press with bench press and substitute squat and deadlift for other ones?
Can we perform it daily, 2times this circuit for loosing weight
Can this workout be done 3 times in a week or limit it to 2 times per week
he has genie lighting pass for the machines, not waiting at all
Love you bro
Hi just found you!
2 Quick question to see growth how many exercise for each muscle parts? Example should I do 3 to 4 biceps exercise at 4 sets 12 reps? Second question should each body part be done twice a week? Example legs done Monday and Friday. Thank you.
Marlene Marlene growth for me is 4 sets 5-6 exercises, with high weight and low reps
is this workout sequence good?
can i replace these excercise with something i prefer and just follow the rep and rest pattern?
Is this good to do it every day?
If I can manage to finish one of these circuit I will be fine with that
Well, seems like a Fokken tough workout. 💪💪
Deserves more likes. Tough crowd. Come on people....
@@bmccaffe76 well, at least there's you. 😅😅 Thanks mate!
How is this for a stamina and fitness circuit ? Gunna start it tomorrow at da gym :
12 x 3 minute rounds
1 minute rest in between
Boxing match style
3 mins - pushing sled
1 min - REST
3 mins - rowing machine
1 min - REST
3 mins - cross trainer
1 min - REST
3 mins - jog on treadmill
1 min - REST
3 mins - pushing sled
1 min - REST
3 mins - rowing machine
1 min - REST
3 mins - cross trainer
1 min - REST
3 mins - jog on treadmill
1 min - REST
3 mins - pushing sled
1 min - REST
3 mins - rowing machine
1 min - REST
3 mins - cross trainer
1 min - REST
3 mins - jog on treadmill
1 min - REST
Good Workout, but this seems impossible in a normal gym. As machines are never available when you need them. Can you put a workout together using free weights?
Since I went from upper/lower body days to circuit training I find my results for cardio and strength have been much better. And yes, the key is not overdoing it. I was doing too much weight when I first started and I was completely out of gas halfway through my workout. Now it's 1 set of 10 reps for each exercise and I change up the weights for muscle confusion every other workout - go up or down 5-10lbs for that session. Also important is to try and do the reps more eccentrically. There's way more benefit to that than tossing weights up and down. And I'd skip the crunch machine and just plank and lower leg raises. Nice circuit otherwise. Very efficient.
Muscle confusion does not exist
Can we pick a heavy weight in the 2 last circuit
Much harder than it looks. Is it normal to feel dizzy after that workout? On a side note im not a beginner but that workout made me feel exhausted. Is it normal?
Çok iyi çalışma bıravo yes mükemmelsin harikasın yes okey fokken ✌️👍✌️😎😊☺️
Could i just do 3 sets in a row of each exercise instead of a circut because yeah my gym is packed always
Of course but then it would be hypertrophy training depending on the rest period and time. If theres the same amount of rest time which is zero it would be impossible without super light weight then it would just be awful foundation training. It depends on how you want your body to adapt and what your end goal is.
Yup so instead of horizontally loading you'd be vertically loading
My left hand triceps is not properly cut as my right hand triceps plz suggest some correction .
What type of exercise to be done for fat loss ?
How may set we have to take or just 10 rep ...??
Can we do this workout everyday...is their any harm in this?
FOKKEN EFFECTIVE......
is this circuit to be done thrice a week? Say ... Monday, Wed, Friday
Do you do this 3 times a week?
Is this helpful for weight loose
You fokken drank my protein shake Brandan
The arnald press is wrong you need to turn them wider to incorporate the shoulder as you twist the weight
Can you mixed in with cardio between sets??
This type of workout is tough to do when the gym is busy, which is almost all the time
Opposite. When asking for only one rep ppl could easily let u get in between their sets. At least that's what I found
Isn't there rest between exercises? Only between series?
Per day how many sets how many rounds
Dude.... i stopped the video when he started off with the preacher curls
Why? Is there something wrong with starting off with the preacher curl?
Because we do homeworkout hahahhahah
@@deedeemg3 you don’t want to exhaust your biceps/triceps in the beginning, this can result in suboptimal back/chest workout respectively. Subsequently your arms will look too big for your body (as is the case with this guy)
@@bhisal thank you for that information.
me reading the comments to see if someone else though the same thing...
Con Toda la ACTITUD 🏋️😍😘
Que hermosa
@@Mau-fw7iq gracias 👍😀
This guys Fokken tall!
I’m gonna do it Tomorrow but only once. And. Work my way up Like
How long is this workout? 45 min?
What is the music in this video?
Man, you got perfect calves
Can I do the circuit 6 times a week sir?
If yes why and if not why?
Late response. But I wouldnt recommend it, because your body needs regeneration time. If you hit your body 6times a week with a full body workout schedule you will fall into overtraining. I'd recommend 3 times max. If you want to train 6times a week rather go for a split.
💪🏿
Damn this music is intense
you have to have your own gym to do this routine
I could only do two. Is that ok?