Branch Warren Wings



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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