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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
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Tue
arms
Est. 102 min
13 exercises
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Single-Leg Bench Dip
4 Sets x 10 Reps
Wrist Roller
4 Sets x 10 Reps
Cable Wrist Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Wed
back and shoulders
Est. 79 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable One-Arm Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Thu
abs and glutes
Est. 96 min
11 exercises
Parallel Bar Hip Raise
4 Sets x 10 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Reverse Wood Chop
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Dragon Flag
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Fri
legs
Est. 94 min
11 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Sat
glutes
Est. 40 min
5 exercises
Bridge
4 Sets
Flutter Kick
4 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Single-Leg Glute Bridge
4 Sets x 12 Reps
Hip Extension (Standing)
4 Sets x 12 Reps
