Full-Body Circuit Workout | Brandan Fokken

Introduction

This tutorial outlines a full-body circuit workout led by Brandan Fokken, designed to effectively engage all major muscle groups in a short session. Ideal for those with limited time or looking to mix up their routine, this workout can be performed 2-3 times per week. Follow these steps to maximize your workout efficiency and achieve a satisfying burn.

Step 1: Single-Arm Dumbbell Preacher Curl

• Position your triceps on a preacher bench.
• Hold a dumbbell at shoulder height.
• Slowly lower the weight until your arm is fully extended, allowing your biceps to stretch.
• Curl the dumbbell back up, squeezing at the top.
• Hold for a moment before repeating.

Tip: Focus on controlled movements to enhance muscle engagement.

Step 2: Rope Triceps Pull-Down

• Grip the rope with palms facing together.
• Stand tall, inclining your torso slightly forward.
• Start with forearms parallel to the floor, and elbows locked at your sides.
• Pull the rope down towards your upper thighs using your triceps.
• Fully extend your arms at the bottom, focusing on the contraction.
• Slowly return to the starting position.

Common Pitfall: Avoid using momentum; keep your movements slow and controlled.

Step 3: Leg Press

• Position your feet shoulder-width apart on the leg press platform.
• Ensure your knees stay aligned over your ankles and don’t extend past your toes.
• Select a challenging weight that allows you to complete at least 10 reps in the latter rounds.

Tip: Keep your back flat against the pad for support.

Step 4: Calf Press

• Use the leg press machine with the same weight as above.
• Place your toes on the bottom of the platform, keeping knees slightly bent.
• Press through your toes to lift the weight, then flex your foot back for a full calf stretch.

Tip: For growth, focus on using heavier weights and performing more repetitions.

Step 5: Plate Front Raise

• Stand tall with shoulders back, holding a weight plate by its sides.
• Raise the plate in front of you with straight arms until parallel to the ground.
• Hold for a second before returning to the start position.

Tip: Maintain a steady tempo throughout the movement.

Step 6: Machine Bench Press

• Sit on the machine with feet planted and shoulder blades against the pad.
• Keep your elbows slightly tucked in to avoid shoulder strain.
• Push the weight out forcefully, squeezing your pecs at the end of the movement.
• Return to the starting position.

Common Pitfall: Avoid flaring elbows too much to protect shoulder joints.

Step 7: Bent-Over Rear Delt Fly

• Bend slightly at the knees with a flat back, holding dumbbells with palms facing in or out.
• Raise the dumbbells out to the sides, keeping a slight bend in your elbows.
• Squeeze your upper back at the top of the movement.

Tip: Experiment with palm positions to find what feels best for your shoulders.

Step 8: Seated Cable Row

• Sit tall with shoulders back, ensuring a rigid upper body.
• Pull the cable directly into your midsection, focusing on engaging your middle back.
• Avoid rocking back and forth; keep the movement controlled.

Tip: Visualize pulling with your back rather than your arms for better engagement.

Conclusion

This full-body circuit workout provides an efficient way to target all major muscle groups. Aim to incorporate it into your routine 2-3 times a week for optimal results. Adjust weights as needed to ensure you can maintain proper form while pushing your limits. Enjoy the burn and stay consistent for the best results!