{"id":38245,"date":"2021-06-16T14:12:28","date_gmt":"2021-06-16T13:12:28","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=38245"},"modified":"2021-08-22T08:15:40","modified_gmt":"2021-08-22T07:15:40","slug":"brandon-hendrickson-el-plan-de-entrenamiento","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/brandon-hendrickson-o-plano-de-treino\/","title":{"rendered":"Brandon Hendrickson, el plan de entrenamiento"},"content":{"rendered":"<h2><strong>O actual campe\u00e3o na categoria de Men&#8217;s Physique no Mr Olympia<\/strong><\/h2>\n\n<p>Brandon Hendrickson es un deportista estadounidense de 33 a\u00f1os que ya cuenta en su curr\u00edculum con dos t\u00edtulos de Mr Olympia, siendo el actual campe\u00f3n de la categor\u00eda.<\/p>\n<p>Mide 1,72 my su peso var\u00eda entre 84 kg y 89 kg.<\/p>\n<p>El plan de entrenamiento se realiza cinco veces por semana, entrenando cada m\u00fasculo por separado.<\/p>\n<p>Tiene un volumen alto y algunos superconjuntos intermedios.<\/p>\n<p>Adem\u00e1s, Brandon Hendrickson ejercita sus abdominales todos los d\u00edas y hace cardio cuatro o cinco veces por semana.<\/p>\n<p>Tienen dos d\u00edas libres por semana, jueves y domingo.<\/p>\n<p>Pasemos al plan de entrenamiento de este atleta.<\/p>\n<h2><strong>Plan de entrenamiento de Brandon Hendrickson<\/strong><\/h2>\n<h2><strong>Lunes \u2013 Pecho<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/press-de-peito-martelo-com-um-braco.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Press de pecho con martillo a un brazo<\/a> \u2013 3 series x 12 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Press de pecho inclinado en m\u00e1quina<\/a> \u2013 3 series x 12 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener\" data-schema-attribute=\"\">Aberturas para cables<\/a> \u2013 3 series x 15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener\" data-schema-attribute=\"\">Aberturas inclinadas<\/a> \u2013 3 series x 10 repeticiones<\/p>\n<p>en superserie con<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/Elevacoes-de-peito-com-halteres.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Elevaciones de pecho con mancuernas<\/a> \u2013 3 series x 10 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\"  rel=\"noopener\" data-schema-attribute=\"\">Cubierta de picoteo<\/a> \u2013 3 series x 12 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pullover-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Jersey con mancuernas<\/a> \u2013 3 series x 12 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson2.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-38250\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson2.jpg\" alt=\"Plan de entrenamiento de Brandon Hendrickson\" width=\"600\" height=\"630\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson2.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson2-286x300.jpg 286w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson2-11x12.jpg 11w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h2><strong>Martes \u2013 Piernas<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/leg-curl-em-pe.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Flexi\u00f3n de piernas de pie<\/a> \u2013 4 series x 12 repeticiones<\/p>\n<p>en superserie con<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\" data-schema-attribute=\"\">Estocadas caminando<\/a> \u2013 4 series x 10 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de piernas acostado<\/a> \u2013 4 series x 20 repeticiones<\/p>\n<p>en superserie con<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdutores-em-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">secuestradores<\/a> \u2013 1 serie x juego de ca\u00edda<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\" data-schema-attribute=\"\">Extensi\u00f3n de pierna<\/a> \u2013 3 series x 14 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\" data-schema-attribute=\"\">Ponerse en cuclillas<\/a> \u2013 5 series x 10-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\" data-schema-attribute=\"\">Prensa con posici\u00f3n estrecha<\/a> \u2013 3 series x 20 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\" data-schema-attribute=\"\">Prensa de posici\u00f3n amplia<\/a> \u2013 1 juego x 1 juego de gotas<\/p>\n<h2><strong>Mi\u00e9rcoles \u2013 Hombros<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Lados<\/a> \u2013 5 series x 12-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\"  rel=\"noopener\" data-schema-attribute=\"\">Frontales<\/a> \u2013 4 series x 10 repeticiones<\/p>\n<p>Press invertido en m\u00e1quina \u2013 5 series x 10 repeticiones<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=X8HW9EfNLUQ\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">Press de hombros en la prensa<\/a> \u2013 4 series x 10 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener\" data-schema-attribute=\"\">fila alta<\/a> \u2013 4 series x 12-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-38251\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson.jpg\" alt=\"Plan de entrenamiento de Brandon Hendrickson\" width=\"1400\" height=\"1400\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson.jpg 1200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson-1300x1300.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/Brandon-Hendrickson-12x12.jpg 12w\" sizes=\"(max-width: 1400px) 100vw, 1400px\" \/><\/a><\/p>\n<h2><strong>Viernes \u2013 De vuelta<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Tren con asa ancha<\/a> \u2013 4-5 series x 12-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/pullover-com-cabo.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Jersey con ochos<\/a> \u2013 3-4 series x 12-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-cabo-unilateral\/\"  rel=\"noopener\" data-schema-attribute=\"\">Fila de cables de un solo lado<\/a> \u2013 3 series x 12-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/remada-com-cabo-em-pe.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Remo con polea de pie<\/a> \u2013 3 series x 12-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/remada-com-cabo-em-pe.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Remo con polea de pie con agarre inverso<\/a> \u2013 3 series x 12-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Derribar<\/a> \u2013 4-5 series x 8-10 repeticiones<\/p>\n<h2><strong>S\u00e1bado \u2013 Armas<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/extensao-de-tricep-cruzada-com-cabo.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Extensi\u00f3n de tr\u00edceps con cruce de cable<\/a> \u2013 4 series x 12-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Extensi\u00f3n de tr\u00edceps en la m\u00e1quina<\/a> \u2013 4 series x 12-15 repeticiones<\/p>\n<p>en superserie con<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener\" data-schema-attribute=\"\">Fondos en la m\u00e1quina<\/a> \u2013 4 series x 10 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/kickback-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Contragolpe con mancuernas<\/a> \u2013 4 series x 15-20 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de b\u00edceps concentrado con mancuernas<\/a> \u2013 4 series x 12-15 repeticiones<\/p>\n<p>en superserie con<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-na-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de b\u00edceps concentrado en la m\u00e1quina<\/a> \u2013 5 series x 10 repeticiones<\/p>\n<p>Curl de b\u00edceps concentrado en m\u00e1quina de un solo brazo: 5 series de 12 a 15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de b\u00edceps con mancuernas<\/a> \u2013 4 series x 12-15 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener\" data-schema-attribute=\"\">curl con barra en Z<\/a> \u2013 4 series x 10 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/plano-de-treino-Brandon-Hendrickson.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-38255\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/plano-de-treino-Brandon-Hendrickson.jpg\" alt=\"Plan de entrenamiento de Brandon Hendrickson\" width=\"1000\" height=\"1000\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/plano-de-treino-Brandon-Hendrickson.jpg 1000w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/plano-de-treino-Brandon-Hendrickson-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/plano-de-treino-Brandon-Hendrickson-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/plano-de-treino-Brandon-Hendrickson-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/05\/plano-de-treino-Brandon-Hendrickson-12x12.jpg 12w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2><strong>Abdominales y cardio<\/strong><\/h2>\n<p>Brandon Henrickson entrena abdominales todos los d\u00edas y hace cardio de 4 a 5 veces por semana.<\/p>\n<h2><strong>Abdominales<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\"  rel=\"noopener\" data-schema-attribute=\"\">Elevaci\u00f3n de piernas en suspensi\u00f3n<\/a> \u2013 4-5 series x 15-20 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/rotacao-lateral\/\"  rel=\"noopener\" data-schema-attribute=\"\">Rotaci\u00f3n lateral<\/a> \u2013 4-5 series x 15-20 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-sentado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Crujido sentado<\/a> \u2013 4-5 series x 15-20 repeticiones<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-com-corda\/\"  rel=\"noopener\" data-schema-attribute=\"\">abdominales con cuerda<\/a> \u2013 4-5 series x 15-20 repeticiones<\/p>\n<hr \/>\n<p>Instagram Brandon Hendrickson: <a href=\"https:\/\/www.instagram.com\/brandon.d.hendrickson\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">@brandon.d.hendrickson<\/a><\/p>\n<p>Fuente: M\u00fasculo y Fuerza<\/p>\n<p>Conoce el plan de entrenamiento de otros deportistas internacionales <a href=\"https:\/\/ginasiovirtual.com\/category\/atletas-internacionais\/\"  rel=\"noopener\" data-schema-attribute=\"\">aqu\u00ed<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>O actual campe\u00e3o na categoria de Men&#8217;s Physique no Mr Olympia O Brandon Hendrickson \u00e9 um atleta americano de 33 anos que conta j\u00e1 com [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":38560,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Plano de Treino de Brandon Hendrickson: Segredo de Sucesso","_seopress_titles_desc":"Descubra o intensivo plano de treino de Brandon Hendrickson, o atual campe\u00e3o Men's Physique no Mr. Olympia. Treine como um 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