https://www.nutra-365.com/tags/brandan-fokken/ Sat 12 Sep 2026 09:42:36 +0200 https://www.nutra-365.com/videos/117/beast-7-circuit-workout-brandan-fokken/
Seriously challenge your body, burn fat and build muscle using this seven exercise circuit from Brandan Fokken and Beast Sports that’ll nail all your goals. ► Try Beast Mode Black Pre-Workout: https://bbcom.me/3525B23 ► Shop Beast Sports Nutrition Supplements: https://bbcom.me/351Ys1w ► BodyFit Training Programs: https://bbcom.me/359iW8V ► Subscribe: http://bit.ly/2DK5lGD | Beast 7 Circuit Workout | 1. Seated shoulder press machine (10 -15 reps) Works: shoulders, abs A) Sit on the bench of a seated shoulder press machine with the back pad set to vertical or just below. Hold a handle in each hand so they’re on either side of your head. B) Straighten your arms to push the handles above your head. Do not lock your elbows at the top of the movement then slowly lower them to the start position. 2. Overhand pull-ups (10 -15 reps) Works: back, biceps, abs, forearms A) Grab the pull-up bar with an overhand grip that’s shoulder-width apart. Hang at arm’s length without letting your body sway. B) Bend your elbows to pull yourself up until your chin crosses the plane of the bar. Pause then lower yourself to the start. 3. Seated chest press (10 -15 reps) Works: chest, triceps, shoulders A) Sit on the seat of a seated chest press machine. Adjust the seat height to the handles would pull back in line with the middle of your chest. Grab a handle in each hand with your elbows bent. B) Straighten your arms to press the handles away from your body. Don’t completely lock out your elbows at the end of the movement. Pause then slowly lower back to the start position. 4. Hamstring curls(10 – 15 reps) Muscles: hamstring, glutes A) Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform. B) Bend your legs to curl the pad up until it touches your glutes. Take 3-4 seconds to lower the pad to the start. 5. Leg extensions (10 -15 reps) Muscles: quads A) Sit at a leg extension machine with your ankles tucked under the footpads, back and glutes pressed flush against the seat. B) Slowly extend your legs up and forward until they are straight in front of you, but keep your knees unlocked. Pause, then slowly bend your knees until your legs are lowered back down. 6. Battle ropes for speed (30 seconds) Works: shoulders, chest, forearms, core, triceps, biceps, traps A) Anchor a heavy battle rope then stand in front of it, taking an end in each hand with your arms extended at your side. Stand with your feet shoulder-width apart with your knees slightly bent, keeping your back straight. B) Start the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can. 7. Sled push (30 – 40 yards) Works: quads, glutes, calves A) Load your pushing sled with the desired weight of have your training partner sit on it so they can hurl encouragement as you push them up and down. Crouch down and hold the top of sled’s handles. B) Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled, focusing on extending your hips and knees to strengthen your posterior chain. If you want to go fast go alone, but if you want to go far go together because there’s plenty of temptation to tap out when you’re circuit training. It’s all too easy to call it a wrap and think you’ve done enough by the end of circuit two, walk out the gym and feel satisfied, but you weren’t even close to your maximum effort and that’s scientifically proven. A paper at Kansas State University found people who teamed up to exercise lasted 160% longer than those who trained alone. It’s part of human nature to believe you can achieve something once you see someone else do it first so if your training partner is hitting that fourth set with 100% intensity, it’s likely you’ll put in the same top notch effort and that’s where the progress is made. To show you it’s possible we have a high performance athlete and trainer Brandan Fokken to illustrate this high impact workout that can be done in record time, so you can get back to your family life commitments. If they can juggle the demands of fatherhood, being an athlete and running their own business while looking their best, so can you. | Follow Beast Sports Nutrition | Instagram: https://www.instagram.com/beastsportsnutrition/ | Follow Brandan Fokken | Instagram: https://www.instagram.com/brandanfokken/ 00:00 - Intro 01:06 - Seated Machine Shoulder Press 01:28 - Overhand Pull-Up 01:51 - Seated Machine Chest Press 02:18 - Hamstring Curls 02:38 - Leg Extensions 03:00 - Battle Ropes 03:38 - Sled Push 04:00 - Final Thoughts | Videographer | Kale York Productions ]]> Fri 04 Sep 2020 18:30:10 +0200 https://www.nutra-365.com/videos/117/beast-7-circuit-workout-brandan-fokken/ https://www.nutra-365.com/videos/228/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. ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2PicByc ► All Access 7-Day Free Trial: https://bbcom.me/2zOzsub ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2zOzySz ► Subscribe: http://bit.ly/2DK5lGD 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. #Workout #Bodybuildingcom #Fitness #Bodybuilding #CircuitWorkout #Supplements ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 10 Dec 2018 20:22:26 +0200 https://www.nutra-365.com/videos/228/full-body-circuit-workout-brandan-fokken/ https://www.nutra-365.com/videos/423/quick-20-minute-upper-body-workout-ifbb-pro-brandan-fokken/
You can hit this workout once or twice a week pretty easily. It'll take you no more than half an hour. Let's get after it. Get the Full Workout ► http://bbcom.me/2fRDZCS Dymatize Supplements ► http://bbcom.me/2fOdr5b ========================================­===== | Recommended Supplements | ISO-100 Protein ► http://bbcom.me/2fOmJ11 - Whey Protein Powder for Building Muscle* - Ultra-Fast Absorption to Build and Repair Muscle* Elite Protein Bar ► http://bbcom.me/2fOfZAB - At-Least 25G Of Protein In Each Delicious Bar - 4G Or More Of Bcaas Proven To Help Build Muscle And Aid Recovery* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2fOj7fN Sales & Specials ► http://bbcom.me/2fOcHx8 Fitness Articles ► http://bbcom.me/2fOaQse #1 Online Supplement Store ► http://bbcom.me/2fOhH4R Free Fitness Plans ► http://bbcom.me/2fO73er #1 Women's Fitness Site ► http://bbcom.me/2fObYf6 ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Wed 30 Nov 2016 20:17:25 +0200 https://www.nutra-365.com/videos/423/quick-20-minute-upper-body-workout-ifbb-pro-brandan-fokken/