{"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-the-training-plan","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/brandon-hendrickson-o-plano-de-treino\/","title":{"rendered":"Brandon Hendrickson, het trainingsplan"},"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 is een 33-jarige Amerikaanse atleet die al twee Mr Olympia-titels op zijn cv heeft staan en de huidige kampioen van de categorie is.<\/p>\n<p>Hij meet 1,72 m en zijn gewicht varieert tussen 84 kg en 89 kg.<\/p>\n<p>O plano de treino \u00e9 feito cinco vezes por semana, treinando cada m\u00fasculo separadamente.<\/p>\n<p>Conta com alto volume e algumas supers\u00e9ries pelo meio.<\/p>\n<p>Para al\u00e9m disso, o Brandon Hendrickson treina abdominais todos os dias e faz cardio entre quatro a cinco vezes por semana.<\/p>\n<p>T\u00eam dois dias de descanso por semana, quinta-feira e domingo.<\/p>\n<p>Vamos ent\u00e3o passar ao plano de treino deste atleta.<\/p>\n<h2><strong>Brandon Hendrickson trainingsplan<\/strong><\/h2>\n<h2><strong>Segunda Feira \u2013 Peito<\/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 peito martelo com um bra\u00e7o<\/a> \u2013 3 sets x 12 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Press de peito inclinado na m\u00e1quina<\/a> \u2013 3 sets x 12 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener\" data-schema-attribute=\"\">Kabelopeningen<\/a> \u2013 3 sets x 15 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener\" data-schema-attribute=\"\">Schuine openingen<\/a> \u2013 3 sets x 10 herhalingen<\/p>\n<p>em supers\u00e9rie com<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/Elevacoes-de-peito-com-halteres.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Eleva\u00e7\u00f5es de peito com halteres<\/a> \u2013 3 sets x 10 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\"  rel=\"noopener\" data-schema-attribute=\"\">Peck-dek<\/a> \u2013 3 sets x 12 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pullover-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Halter trui<\/a> \u2013 3 sets x 12 herhalingen<\/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=\"Brandon Hendrickson-trainingsplan\" 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>Ter\u00e7a-Feira \u2013 Pernas<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/leg-curl-em-pe.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Leg Curl em p\u00e9<\/a> \u2013 4 sets x 12 herhalingen<\/p>\n<p>em supers\u00e9rie com<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\" data-schema-attribute=\"\">Lopende lunges<\/a> \u2013 4 sets x 10 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\" data-schema-attribute=\"\">Beenkrul liggend<\/a> \u2013 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/p>\n<p>em supers\u00e9rie com<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdutores-em-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Ontvoerders<\/a> \u2013 1 s\u00e9ries x drop set<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\" data-schema-attribute=\"\">Been extensie<\/a> \u2013 3 s\u00e9ries x 14 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hurken<\/a> \u2013 5 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\" data-schema-attribute=\"\">Prensa com posi\u00e7\u00e3o estreita<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\" data-schema-attribute=\"\">Prensa com posi\u00e7\u00e3o larga<\/a> \u2013 1 s\u00e9ries x 1 drop set<\/p>\n<h2><strong>Quarta-Feira \u2013 Ombros<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Zijkanten<\/a> \u2013 5 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\"  rel=\"noopener\" data-schema-attribute=\"\">Frontalen<\/a> \u2013 4 sets x 10 herhalingen<\/p>\n<p>Press invertido na m\u00e1quina \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=X8HW9EfNLUQ\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">Schouderdruk op de pers<\/a> \u2013 4 sets x 10 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hoge rij<\/a> \u2013 4 sets x 12-15 herhalingen<\/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=\"Brandon Hendrickson-trainingsplan\" 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>Sexta-Feira \u2013 Costas<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Sleep met breed handvat<\/a> \u2013 4-5 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/pullover-com-cabo.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Trui met kabel<\/a> \u2013 3-4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-cabo-unilateral\/\"  rel=\"noopener\" data-schema-attribute=\"\">Enkelzijdige kabelrij<\/a> \u2013 3 sets x 12-15 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/remada-com-cabo-em-pe.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Remada com cabo em p\u00e9<\/a> \u2013 3 sets x 12-15 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/06\/remada-com-cabo-em-pe.jpg\"  rel=\"noopener\" data-schema-attribute=\"\">Remada com cabo em p\u00e9 e pega invertida<\/a> \u2013 3 sets x 12-15 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Omlaag trekken<\/a> \u2013 4-5 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/p>\n<h2><strong>S\u00e1bado \u2013 Bra\u00e7os<\/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=\"\">Extens\u00e3o de tr\u00edcep cruzada com cabo<\/a> \u2013 4 sets x 12-15 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Extens\u00e3o de tr\u00edcep na m\u00e1quina<\/a> \u2013 4 sets x 12-15 herhalingen<\/p>\n<p>em supers\u00e9rie com<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener\" data-schema-attribute=\"\">Fundos na m\u00e1quina<\/a> \u2013 4 sets x 10 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/kickback-com-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Halter terugslag<\/a> \u2013 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de b\u00edcep concentrado com halter<\/a> \u2013 4 sets x 12-15 herhalingen<\/p>\n<p>em supers\u00e9rie com<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-na-maquina\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl concentrado de b\u00edcep na m\u00e1quina<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/p>\n<p>Curl concentrado de b\u00edcep na m\u00e1quina unilateral \u2013 5 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\"  rel=\"noopener\" data-schema-attribute=\"\">Curl de b\u00edceps com halteres<\/a> \u2013 4 sets x 12-15 herhalingen<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener\" data-schema-attribute=\"\">Z-bar krul<\/a> \u2013 4 sets x 10 herhalingen<\/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=\"Brandon Hendrickson-trainingsplan\" 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>Buikspieren en cardio<\/strong><\/h2>\n<p>Brandon Henrickson traint elke dag buikspieren en doet 4 tot 5 keer per week cardio.<\/p>\n<h2><strong>Buikspieren<\/strong><\/h2>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-das-pernas-em-suspensao\/\"  rel=\"noopener\" data-schema-attribute=\"\">Verende beenverhoging<\/a> \u2013 4-5 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/rotacao-lateral\/\"  rel=\"noopener\" data-schema-attribute=\"\">Rota\u00e7\u00e3o lateral<\/a> \u2013 4-5 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-sentado\/\"  rel=\"noopener\" data-schema-attribute=\"\">Zittend kraken<\/a> \u2013 4-5 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominais-com-corda\/\"  rel=\"noopener\" data-schema-attribute=\"\">Touw crunches<\/a> \u2013 4-5 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/p>\n<hr \/>\n<p>InstagramBrandon Hendrickson: <a href=\"https:\/\/www.instagram.com\/brandon.d.hendrickson\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">@brandon.d.hendrickson<\/a><\/p>\n<p>Bron: Spier&amp;Kracht<\/p>\n<p>Maak kennis met het trainingsplan van andere internationale atleten <a href=\"https:\/\/ginasiovirtual.com\/category\/atletas-internacionais\/\"  rel=\"noopener\" data-schema-attribute=\"\">hier<\/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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