brandon workout 2 - JEFIT

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brandon workout 2 - JEFIT

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brandon workout 2

General

Beginner

Machine strength

Plan Details

The brandon workout 2 routine by scffsc is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

build muscle

Routine detail

Mon

chest

Est. 74 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Tue

arms

Est. 102 min

13 exercises

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

4 Sets x 10 Reps

Wrist Roller Demonstration

Wrist Roller

4 Sets x 10 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

4 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 10 Reps

Wed

back and shoulders

Est. 79 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 10 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 10 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

4 Sets x 10 Reps

Thu

abs and glutes

Est. 96 min

11 exercises

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

4 Sets x 12 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 10 Reps

Cable Reverse Wood Chop Demonstration

Cable Reverse Wood Chop

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 12 Reps

Dragon Flag Demonstration

Dragon Flag

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Fri

legs

Est. 94 min

11 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 12 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Sat

glutes

Est. 40 min

5 exercises

Bridge Demonstration

Bridge

4 Sets

Flutter Kick Demonstration

Flutter Kick

4 Sets x 12 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 12 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

4 Sets x 12 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 12 Reps