2020 미스터 올림피아 멘즈 피지크 우승자 - 브랜든 헨드릭슨 루틴

 

Monday: Chest 

 

On Monday, Brandon Hendrickson does a chest routine by doing 7 different

exercises.

Here is Brandon Hendrickson’s chest routine: 

1. Single Arm Hammer Strength Press (3 sets, 12 reps)

2. Machine Incline Press (3 sets, 12 reps)

3. Cable Flys (3 sets, 15 reps)

4. A1. Incline Dumbbell Fly (3 sets, 10 reps)

5. A2. Dumbbell Underhand Raises (3 sets, 10 reps)

6. Pec Deck Fly (3 sets, 12 reps)

7. Dumbbell Pullover (3 sets, 12 reps)

 

 

Tuesday: Legs

 

On Tuesday, Hendrickson does a legs routine by doing 9 different exercises

with an average of 4 sets. 

Here is Brandon Hendrickson’s legs routine: 

1. A1. Standing Hamstring Curl (4 sets, 12 reps)

2. A2. Walking Lunges (4 sets, 10 reps)

3. B1. Lying Leg Curl (4 sets, 20 reps)

4. B2. Machine Adduction (4 sets, 15 reps)

5. High Feet Leg Press (1 set, 6 reps)

6. Leg Extension (3 sets, 14 reps) 

7. Barbell Back Squat (5 sets, 10-15 reps)

8. Narrow Stance Leg Press (3 sets, 20 reps)

9. Wide Stance Leg Press 1 Drop Set

 

 

Wednesday: Shoulders

 

On Wednesday, Hendrickson does a shoulders routine by doing a total of 5

exercises.

Here is Brandon Hendrickson’s shoulders routine: 

1.Side Lateral Raise (5 sets, 12-15 reps)

2. Dumbbell Front Raises (4 sets, 10 reps)

3. Reverse Machine Press (5 sets, 10 rep)

4. Machine Shoulder Leg Press (4 sets, 10 reps)

5. Upright EZ Bar Row (4 sets, 12-15 reps)

 

 

Friday: Back 

 

On Friday, Hendrickson does a back routine by doing 6 different exercises with

4 sets. 

Here is Brandon Hendrickson’s back routine: 

1. Wide Grip Cable Row (4-5 sets, 12-15 reps)

2. Cable Pullover (3-4 sets, 12-15 reps)

3. Single Arm Cable Row (3 sets, 12-15 reps)

4. Standing Overhand Cable Row (3 sets, 12-15 reps)

5. Standing Underhand Cable Row (3 sets, 12-15 reps)

6. Lat Pull Down (4-5 sets, 8-10 reps)

 

 

Saturday: Arms

 

On Saturday, he does an arms routine by doing 9 different exercises.

Here is Brandon Hendrickson’s arms routine: 

1. Single Arm Crossbody Rope Tricep Extensions (4 sets, 12-15 reps)

2. A1. Machine Tricep Extensions (4 sets, 12-15 reps)

3. A2. Machine Tricep Dips (4 sets, 10 reps)

4. Dumbbell Tricep Kickback (4 sets, 15-20 reps)

5. Dumbbell Concentration Curl (4 sets, 12-15 reps)

6. B1. Machine Preacher Curl (5 sets, 10 reps)

7. 2. Single Arm Machine Curls (5 sets, 12-15 reps)

8. Alternating Dumbbell Curls (4 sets, 12-15 reps)

9. EZ Bar Curls (4 sets, 10 reps)