Questions & Answers

Brandon Curry is the new Mr. Olympia

Brandon Curry reached to the top of bodybuilding! He raised the Sandow trophy high on 14th September in Las Vegas. This was the 55th Mr. Olympia but these 55 titles were won only by 15 bodybuilders (including legends like Arnold Schwarzenegger, Lee Haney or Ronnie Coleman). The Mr. Olympia winner is the champion of the champions. You have to win a pro show even just for the right to compete at the Mr. Olympia. Earlier this year Brandon won the second most prestigious professional bodybuilding show, the Arnold Classic, so many people considered him as one of the front runners of the Olympia. But it was not an easy job for Brandon. He had to battle with the last year third and fourth place finishers and the Persian Wolf Hadi Choopan too. But finally Brandon could win the title with his classic proportions and nice muscle bellies. In the strong lineup Cedric McMillan won 7th place.


Brandon Curry wins Arnold Classic

Team Scitec dominated the Arnold Classic in 2019. Brandon Curry had a fierce battle against the last year winner William Bonac and finally won the second most prestigious show of bodybuilding while Cedric McMillan got 4th place in a very strong lineup. With this win Brandon became the number one challenger of the reigning Mr. Olympia champ Shawn Rhoden at the 2019 Mr. Olympia which will be held in Las Vegas in September. Cedric McMillan has competed at all Arnold Classics since 2013 and never got worse placing than 4th since 2014. Congratulations to both of them.


4 DAY TRAINING PROGRAM

4 TRAINING DAYS AND 3 REST DAYS PER WEEK
 
2 TRAINING DAYS – 1 REST DAY – 2 TRAINING DAYS – 2 REST DAYS

 

1st day

Chest

Incline press with dumbbells 2 warmup sets 4 x 10,8,6,to failure
Bench press with dumbbells or barbell 4 x 8-10
Incline dumbbell flyes 4 x 10-12
Dips 3 x to failure

Biceps

Incline dumbbell curls 2 warmup sets 3 x 8-10
E-Z curls 3 x 10,8,6
Hammer curls 3 x 6-10

Abs

Crunches 4 x 15-20
Reverse crunches 4 x 15-20
 

2nd day

Thighs

Squats 2 warmup sets 4 x 20,15,10,6
Lunges 4 x 15
Leg extensions 3 x to failure
Stiff legged deadlifts 4 x 10-12
Lying leg curls 4 x 8-10
Standing leg curls 3 x 8-10

Calves

Standing calf raises 4 x 10-12
Seated calf raises 4 x 15-20
 

3rd day

Shoulders/traps

Dumbbell side laterals 2 warmup sets 4 x 10-12 (drop sets)
Dumbbell shoulder press 2 warmup sets 4 x 10,8,6, to failure
Bent over laterals 4 x 10-12
Dumbbell shrugs 4 x 10-12

Triceps

Rope pressdown 4 x 10-12
Narrow grip bench press (elbows pointing out) 3 x 10,8,6
Overhead arm extension with dumbbell 4 x 6-10
 

4th day

Back

Pullups or pulldowns with wide grip 4 x 10-12
Dumbbell row 4 x 10,8,6, to failure
Narrow grip pulldown 3 x 10-12

Calves

Standing calf raises 4 x 10-12
Seated calf raises 4 x 15-20

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