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Brandon's Body Basics
General
Intermediate
Machine strength
Plan Details
The Brandon's Body Basics routine by LEE4HIM is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General workout anytime. Focus on low reps at beginning and higher reps at the end. Good form and finish all reps and sets without too much strain.
Routine detail
Any
Chest/Tricep/Calves
Est. 68 min
9 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Any
Legs/L.back/Calves
Est. 61 min
9 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 30 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Any
Back/Bicep/Abs
Est. 66 min
10 exercises
Machine Seated Row
4 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Torso Rotation
3 Sets x 10 Reps
Any
Shoulder/Traps/Abs
Est. 59 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
