International athletesWorkout Plans

Brandon Hendrickson, The Training Plan

The training plan of current champion in the Men's Physique category at Mr Olympia, Brandon Hendrickson.

Brandon Hendrickson is a 33-year-old American athlete who already has two Mr. Olympia in his resume, being the current champion of the category.

It measures 1.72m and its weight varies between 84kg and 89kg.

The training plan is done five times a week, training each muscle separately.

It has high volume and some superseries in between.

In addition, Brandon Hendrickson trains abs every day and does cardio between four to five times a week.

They have two rest days a week, Thursday and Sunday.

So let's move on to this athlete's training plan.

Brandon Hendrickson Workout Plan

Monday - Chest

Hammer chest press with one arm – 3 series x 12 repetitions

Inclined chest press on machine - 3 sets x 12 reps

Cable openings - 3 sets x 15 repetitions

Slanted openings - 3 sets x 10 repetitions

in superseries with

Dumbbell Breast Lifts - 3 sets x 10 repetitions

peck deck - 3 sets x 12 reps

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Dumbbell pullover - 3 sets x 12 reps

Brandon Hendrickson Workout Plan

Tuesday - Legs

Standing Leg Curl - 4 sets x 12 reps

in superseries with

Walking Lunges - 4 sets x 10 repetitions

leg curl lying down - 4 sets x 20 reps

in superseries with

Abductors – 1 series x drop set

Leg Extension – 3 sets x 14 reps

Squat - 5 sets x 10-15 repetitions

Narrow Position Press - 3 sets x 20 reps

Press with wide position – 1 series x 1 drop set

Wednesday - Shoulders

Sides - 5 sets x 12-15 reps

Front - 4 sets x 10 repetitions

Machine Inverted Press - 5 sets x 10 reps

Shoulder press on press - 4 sets x 10 repetitions

High row - 4 sets x 12-15 reps

Brandon Hendrickson workout plan

Friday - Back

Train with wide handle – 4-5 sets x 12-15 reps

Pullover with cable – 3-4 sets x 12-15 reps

One-way cable row - 3 sets x 12-15 reps

Upright rowing - 3 sets x 12-15 reps

Rowing with upright cable and inverted handle - 3 sets x 12-15 reps

Pulldown – 4-5 sets x 8-10 reps

Saturday - Arms

Tricep cross extension with cable - 4 sets x 12-15 reps

Tricep extension on the machine - 4 sets x 12-15 reps

in superseries with

Funds on the machine - 4 sets x 10 repetitions

Dumbbell kickback - 4 sets x 15-20 reps

Concentrated bicep curl with dumbbell - 4 sets x 12-15 reps

in superseries with

Concentrated bicep curl on machine - 5 sets x 10 reps

Concentrated bicep curl on one-sided machine – 5 sets x 12-15 reps

Bicep curl with dumbbells - 4 sets x 12-15 reps

Curl with Z bar - 4 sets x 10 repetitions

Brandon Hendrickson workout plan

Abs & Cardio

Brandon Henrickson trains his abs every day and does cardio 4-5 times a week.

Sit-ups

Elevation of the suspended legs – 4-5 sets x 15-20 reps

Side rotation – 4-5 sets x 15-20 reps

sitting crunch – 4-5 sets x 15-20 reps

Abdominals with rope – 4-5 sets x 15-20 reps


Brandon Hendrickson Instagram: @brandon.d.hendrickson

Source: Muscle&Strength

Know the training plan of other international athletes here.

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