Branch Warren Shoulder

Branch Warren workout

Branch warren enjoys watching football,likes hunting and hiking and admires metal music.

Branch warren, current Arnold classic winner and runner up of Mr.Olympia 2009 follows a intensive weekly training routine .Lets take a look at the break up of his workout routine.

Monday

Branch Warren Back workout

Incline T-bar rows                                          3 sets 10 reps
One Arm dumbbell rows                              3 sets 8 reps
Bent over barbell rows                                  3 sets 8 reps
Lats pulldown                                                    3 sets 15 reps
Seated upright row machine                       3 sets 15 reps
Hammer strength pull downs                     3 sets 15 reps
Seated low cable row                                      3 sets 20 reps
Rear delts on fly machine                              4 sets 10 reps
Bent over dumbbell rear laterals                 4 sets   10 reps
Tuesday

Branch Warren chest workout

Incline bench press                                      2 warm-up sets and then 3 sets 8-12 reps
Flat dumbbell press                                         3 sets 10 reps
Hammer strength incline press                 3 sets 10 reps
Weighted dips (with chains)                       3 sets to failure reps
Cable crossovers                                             3 sets 15 reps
Wednesday       Rest day

Thursday
Branch Warren biceps workout

Standing dumbbell curls                                      3 sets 8 reps
Standing barbell curls                                            3 sets   12 reps
Preacher curls                                                           3 sets 12 reps
Hammer curls                                                            3 sets 12 reps
Branch Warren triceps workout

Triceps pushdowns                                               3 sets 15 reps
Seated dip machine                                                3 sets 15 reps
Rope pushdowns                                                     4 sets   12 reps
Triceps extensions                                                  4 sets   12 reps
Friday

Branch Warren legs workout

Leg extensions                                                  2 warm-up sets x 100 reps
Squats                                                                   2 light sets then 2 heavy sets to failure
Hack squats                                                        3 sets   10-15 reps
Leg press                                                              3 sets   30 reps
Seated leg curls                                                 3 sets    15 reps
Standing leg curls                                             3 sets    10 reps
Lying leg curls                                                    3 sets    12 reps
Saturday

Branch Warren shoulders workout

Military press                                                   2 warm-up sets and then 3 sets 10 reps
Squats                                                                  3 sets 12 reps
Side laterals                                                      3 sets   8-12 reps
Dumbell front raises                                     3 sets   8 reps
Upright rows                                                   3 sets   12 reps
Sunday    Rest

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