Full-Body Circuit Workout | Brandan Fokken

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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36 Responses

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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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  2. SAM says:

    U suck at pull ups

  3. vijay kumar says:

    Omg those legs are tiny

  4. Noir Revolvs says:

    Well, seems like a Fokken tough workout. 💪💪

  5. 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 ?

  6. Peter says:

    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?

  7. Ju Ny says:

    Now that's my type of rutine.

  8. Man great workout great BGM.

  9. Done for the 1st time. Awesome, HR arround 160-170.

  10. Archie Kogan says:

    Try to survive this 3 times

  11. sajan saji says:

    is this circuit to be done thrice a week? Say … Monday, Wed, Friday

  12. Crazy Fools says:

    BS. Who the heck has a full gym to themselfs for this to be accomplished even for just the one round?!

  13. Mimoz Lauen says:

    He Looks like Ryan gosling

  14. ahmed says:

    amazing , but it need empty gym so you can do that freely otherwise no chance to reserve all those

  15. Shoey Luke says:

    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

  16. The finishing is really great

  17. Can Akbay says:

    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

  18. Natty people need to realise how effective this is as compared to training body parts in isolation. Great job!

  19. Harshith U says:

    Can we do this workout everyday…is their any harm in this?

  20. Kishy Boi says:

    I’m gonna do it Tomorrow but only once. And. Work my way up Like

  21. Looks like young Stallone

  22. James Tyler says:

    Dude…. i stopped the video when he started off with the preacher curls

  23. 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.

  24. 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.

  25. Toy says:

    You fokken drank my protein shake Brandan

  26. Jieol says:

    this is so cool..am trying it tomorrow 😍

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