IFBB Men’s Physique Champ and Beast athlete, Brandon Hendrickson, recently teamed up with the M&S media team to show us how he trains arms.
Brandon has naturally bigger arms, so his training focuses on building detail in both the triceps and biceps.
This is a typical arm workout he performs while on prep and the same one he used to prepare for his first-place finish at the 2018 Mr. Olympia contest.
Brandon Hendrickson’s Arm Day
|Single Arm Crossbody Rope Tricep Extensions||4||12-15|
|A1. Machine Tricep Extensions||4||12-15|
|A2. Machine Tricep Dips||4||10|
|Dumbbell Tricep Kickback||4||15-20|
|Dumbbell Concentration Curl||4||12-15|
|B1. Machine Preacher Curl||5||10|
|B2. Single Arm Machine Curls||5||12-15|
|Alternating Dumbbell Curls||4||12-15|
|EZ Bar Curls||4||10|
Brandon starts off his arm training by warming up and getting blood flow into all three heads of the tricep. Since it is the larger of the arm muscles, he prefers to work it first. Then, he finishes up his workout by hitting the biceps - especially the bicep peaks.
He also focuses on maximizing time under tension through extended concentric and eccentric exercises and rep tempo.
To kickstart his tricep work, he begins with single arm crossbody rope tricep extensions. When performing this exercise, use a loose grip to take tension off the hands and forearms and put it more on the triceps.
From there he goes straight into a tricep machine superset. The first machine used in this superset is the machine tricep extension and is paired with the seated machine tricep dips.
The final exercise used to target the triceps is the dumbbell kickback.
After finishing up triceps, Brandon moves straight into biceps. The first movement is the dumbbell concentration curl. After concentration curls, he utilizes another machine superset - this time targeting his biceps.
The first exercise of this superset is the machine preacher curl and he pairs it with single arm machine curls. The preacher curl is performed heavy, while the single arm curls are all about time under tension and pushing blood into the biceps.
Next up for biceps is the standing alternating dumbbell curl. Then, Brandon wraps up arm day with the EZ bar curl for sets of 10.