Brandon's Body Basics - JEFIT

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Brandon's Body Basics - JEFIT

Brandon's Body Basics banner

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) Demonstration

Barbell Bench Press (Wide Grip)

4 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

3 Sets x 12 Reps

Dumbbell Single-Leg Calf Raise Demonstration

Dumbbell Single-Leg Calf Raise

4 Sets x 12 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

3 Sets x 10 Reps

Any

Back/Bicep/Abs

Est. 66 min

10 exercises

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 12 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 12 Reps

Torso Rotation Demonstration

Torso Rotation

3 Sets x 10 Reps

Any

Legs/L.back/Calves

Est. 61 min

9 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 12 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 30 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 12 Reps

Any

Shoulder/Traps/Abs

Est. 59 min

9 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

3 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps

Cable Crunch Kneeling Rotation Demonstration

Cable Crunch Kneeling Rotation

3 Sets x 12 Reps