Brandon Hendrickson Olympia Leg Workouthttps://www.youtube.com/watch?v=TvC-Lge4Mvs For the rest of his training, Brandon gave us an example of a training split that has worked well with him previously. It's heavy on volume and intensity, but it's a highly-effective split that can be used over a month before you switch it up. Train hard and you'll get big results in 4 weeks.
Brandon Hendrickson Example Training Split
Day 1 - DeltsLateral raises - 4 sets heavy. Superset with 4 sets moderate weight, 10 reps each Barbell front raises - 6 sets of 12-15 reps Two handed rope front raises - 4 sets of 10-12 reps Dumbbell front raises - 4 sets of 10-12 reps Upright rows - 4 sets of 12-15 Arnold presses - 4 sets of 12-15 Dumbbell shoulder press - 4 sets of 12-15 Above head rope pulls super set with face pulls - 4 sets of 12 for each
Day 2 - ArmsPreacher dumbbell curls - 5 sets of 12 Preacher barbell curls - 5 sets of 12 Tricep V bar pushdown - 5 sets of 15 Skull crushers - 5 sets 15 Seated incline dumbbell curls - 4 sets of 15 Straight bar cable pushdowns - 4 sets of 15
Day 3 - BackLat pull-downs - 6 sets of 12 Over the head face pulls - 6 sets of 12 Face pulls - 6 sets of 12 V-bar pull downs high on chest - 6 sets of 12 V-bar pull downs below chest - 6 sets of 12 Reverse handle lat pulldown (palms facing you) - 6 sets of 12 Behind the back shrugs - 3 sets of 12
Day 4 - ChestBarbell incline bench - 5 sets of 10-12 Dumbbell incline - 5 sets of 10-12 Low cable flys - 6 sets of 12-15 reps Incline flys - 4 sets of 12-15 reps EZ-curl bar underhand raises - 4 sets of 12-15 reps
Day 5 - LegsSingle leg quad extension - 6 sets of 15 Hamstring curl - 6 sets of 15 Squat - 5 sets of 15, 15, 12, 12, 8. The last set will be the heaviest Leg press - Start with heaviest weight..10-12 sets, strip a plate off each set If you need more motivation, check out Brandon's impressive workouts leading up to the Olympia, as well as his Olympia-Ready chest workout. Both are great ways to pick up on tips that made a champion, as well as some great muscle-building routines.
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