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Brandon Curry
Brandon Curry
Urodzony: 19 Październik 1982 r.
Miejsce Urodzenia: Nashville, Tennessee, USA
Wzrost: 176cm
Waga: 109kg (zawody); 123kg (off-season)
Zawód: Osobisty Trainer
Pseudonim: The PRODIGY
Historia Zawodów:
2007
National Bodybuilding & Fitness Championships, Heavyweight (2nd)
USA Bodybuilding & Figure Championships, Heavyweight (2nd)
2006
Junior Nationals, Light Heavyweight (2nd)
2005
Collegiate National Bodybuilding Championships, Overall Winner, Light Heavyweight (1st)
Trening: (eng.)
Monday
Chest & Triceps
Incline Barbell Bench Press – 5 sets x 8 reps
Hammer Strength Wide Press superset with Incline Bench Fly’s – 4 sets x 8 to 10 reps
Cable Cross-overs superset with Pec-Deck – 3 to 4 sets x 12-15 reps
Close Grip Bench Press – 4 sets x 8 reps
Rope Pushdowns – 3 sets x 10 to 15 reps
Dumbbell Overhead Extensions – 3 sets x 10 to 15 reps
Dips – 3 sets x max reps
Tuesday
Legs; Quads and Hams
Leg Extensions (warm-up) – Work up to the whole stack for 20 reps
Barbell Squats – 5 sets x 8 reps
Hack Squat – 3 to 4 sets x 10 to 12 reps
Leg Presses – 3 to 5 sets x 15 to 50 reps
Sissy Squats – 3 x Max Reps
Lying Leg Curls – 4 to 5 sets x 8 to 12 reps
Stiff-Legged Deadlifts – 3 sets x 12 to 15 reps
Gluteham Raises – 3 to 4 sets x 10 to 15 reps
Thursday
Back & Biceps
Pull-Ups – 3 sets x max reps
Bent-Over Barbell Rows – 4 to 5 sets x 8 to 10 reps
Chest Supported T-bar Rows – 3 to 4 sets x 10 to 12 reps
Lat-Pulldowns superset with Dumbbell Pullovers – 3 sets x 10 to 15 reps
Standing Cable Curls – 3 sets x 10 to 15 reps
Incline Bench Cable Curls – 3 sets x 10 to 15 reps
Dumbbell Preacher Curls – 3 sets x 10-15 reps
Friday
Shoulders
Seated Military Front Press – 5 sets x 8 to 10 reps
Seated Rear Delt Machine superset with Dumbell Laterals – 8 sets x 8 to 15 reps
Saturday
Legs; Quads & Hams
Leg Extensions (warm-up) – Work up to the whole stack for 20 reps
Front Squats or Single Leg Squats – 5 sets x 8 to 12
Duo Squats – 3 sets x 10 reps
Sissy Squats – 4 sets x max reps
Lying Leg Curls – 5 sets x 8 to 12 reps
Reverse Hyperextensions – 3 to 4 sets x 10 to 15 reps
Gluteham Raises – 3 to 4 sets x 10 to 15 reps
Brandon trains abs and calves every other day as follows:
Abs: 2 to 3 different exercises for 4 sets each – 15 to 20 reps per set.
Calves: 2 to 3 different exercises for 4 sets each – going to failure on every set.
Zdjęcia
Odpowiedź z Cytatem
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