COVER STORY TRAINING SNAPSHOT
DAY 1: CHEST |
EXERCISE |
SETS REPS |
Barbell Incline |
5 |
20,12,10,10,8 |
Machine Flye |
4 |
15,12,10,8 |
Decline Hammer Machine Press |
4 |
15,12,10,8 |
Flat Barbell |
5 |
15,12,10,8,6 |
Standing Cable Flye |
4 |
15,12,10,10 |
Abs – Pick 3 exercises- 3 to 4 sets per movement / 25-50 reps per set |
DAY 2: ARMS |
EXERCISE |
SETS REPS |
Standing Dumbbell Curl |
4 |
12,10,8,8 |
Standing Cable Rope Pulldown |
5 |
15,12,10,10,8 |
Standing Hammer Curl |
4 |
12,10,8,8 |
Standing Triceps Pushdown |
5 |
15,12,10,10,8 |
Standing Straight Bar Arm Curl |
4 |
10,10,8,8 |
Dips On Bench |
4 sets of at least 20 reps 20,20,20,20 |
Seated Concentration Curl or Seated Machine Curl 3 sets- failure |
Single Arm Reverse Cable Pulldown 3 sets of at least 20,20,20,20 |
DAY 3: LEGS |
EXERCISE |
SETS REPS |
Leg Extension |
4 |
50,40,35,25 |
Smith Machine or Regular Squat |
5 |
25,20,15,10,10 |
Leg Press( will sometimes incorporate into a workout, depends on energy) |
|
5 |
50,40,35,25,20 |
Lunge |
4 |
20( 10 per leg) reps |
Seated Leg Curl |
4 |
25,20,15,15 |
Seated Calf Raise |
4 |
25 |
Abs – Pick 3 exercises- 3 to 4 sets per movement / 25-50 reps per set |
DAY 4: SHOULDERS / TRAPS |
EXERCISE |
SETS REPS |
Dumbbell Lateral Raise |
4 |
15,12,10,10 |
Seated Dumbbell Shoulder Press |
5 |
15,12,10,10 |
Dumbbell Front Raise |
3 |
15,12,10 |
Dumbbell Shrug |
5 |
20,20,15,12,10 |
Upright Row |
4 |
15,12,12,10 |
Seated Rear Delt Machine, Cables or Dumbbells: 4 sets 15,12,12,10 |
DAY 5: BACK |
EXERCISE |
SETS REPS |
Wide-Grip Pull-Up |
4 |
15,15,12,10 |
Seated Hammer Reverse Grip Pulldown 4 |
12,12,10,10 |
Seated Cable Pull Back |
4 |
12,12,10,8 |
Machine Lat Pulldown |
5 |
15,12,10,10,8 |
Standing Front Pulldown |
4 |
20,20,15,12 |
Hyper Extension |
4 |
20,20,15,15 |
DAY 6: TOUCH UPS“ On my sixth day I will pick two to three body parts I think that are lagging and do a touch up. I may do a circuit, or I may pick two to three exercises for each group. I really focus on the muscle and take time to make sure I’ ve worked it effectively. These days I normally lift very light, strict form, high reps.”
am proud to say myself nor do my trainers take part in those methods. We run Fokken Strong Training with integrity and are proud of the work we do. You can find my training at www. brandanfokken. com.
IM: What’ s the most important thing people often don’ t realize about your success? BF: That it came later in life. I didn’ t start competing until I was 30. I got my first sponsor at 32 and it snowballed from there. It took hundreds of hours of work, lots of failure and a lot of [ negative answers ] before I ever got a single yes.
IM: Do you have any words of wisdom that have served you well over the years that you feel can help our readers in their fitness journey? BF: Surround yourself with positive people and people that help you along the way. Negative people will just bring you down and make it that much harder for you to achieve your goals. The people that bring you down are afraid of change, and feel that your positive attitude and hard work somehow makes them have to make those changes too, which scares people, so they will become your worst critics. Rise above that and work on you. You are the best investment you can make. Also be open to advice. Ask questions and absorb what others pass on to you. However don’ t make this information“ truth” as many gurus out there believe they know it all and will pass on bad advice every chance they get. Do your homework and investigate the advice you are given and find which advice best works for you.
Don’ t try to be just like someone else – that’ s a recipe for failure. It’ s ok to look up to, learn from and be inspired by others, but don’ t put yourself below them and assume they are better than you. Be you and proud of your own accomplishments. The people you admire were once not so different than you. Blaze your own trail! You can accomplish anything you want with a strong mind, strong goals and hard work. So if you want something, go get it.
IM: Is there anyone you look to for inspiration in your life? BF: I look to many people. I will keep it simple though and leave it with my wife and son. They inspire me to do great things, to get up at 5am every day and grind throughout the week. Beyond them, Arnold Schwarzenegger has been my lifelong inspiration.
IM: What advice would you give to anyone wanting to make it in fitness and / or fitness competing? BF: You need to first of all be ok with yourself in whatever you are involved in, or what level you are at in everything you do( workout routine, diet, etc.). When you are ok with yourself and love yourself, you will make more of a commitment to the betterment of you. You also won’ t get discouraged when things don’ t go exactly how you want them to. You will have the strength to carry on and continue to try to achieve the results you are striving for. If you don’ t love yourself now and every step of the way, you definitely won’ t be happy wherever it is you are going.
34 AUGUST 2017 | ironmanmagazine. com