Pro Bodybuilder Branch Warren Workout
This is a workout provided by pro bodybuilder Branch Warren.
Monday – Back
* Incline T-bar rows 3 sets x 10 reps
* One arm dumbbell rows 3 sets x 8 reps
* Bent-over barbell rows 3 sets x 8 reps
* Lat pull downs 3 sets x 15 reps
* Seated upright row machine 3 sets x 15 reps
* Hammer strength pull downs 3 sets x 15 reps
* Seated low cable row 3 sets x 20 reps
* Rear delts on fly machine 4 sets x 10 reps
* Bent over dumbbell rear laterals 4 sets x 10 reps
Tuesday – Chest
* Incline bench press 2 warm-up sets and then 3 sets x 8-12 reps
* Flat dumbbell press 3 sets x 10 reps, drop set on last set
* Hammer strength incline press 3 sets x 10 reps
* Weighted dips (with chains) 3 sets to failure
* Cable crossovers 3 sets x 15 reps
Wednesday
* Rest
Thursday – Arms (Biceps and Triceps)
* Standing dumbbell curls 3 sets x 8 reps
* Standing barbell curls 3 sets x 12 reps
* Preacher curls 3 sets x 12 reps
* Tricep pushdowns 3 sets x 15 reps
* Seated dip machine 3 sets x 15 reps
* Rope pushdowns 4 sets x 12 reps
Friday – Legs
* Leg extensions 2 warm-up sets x 100 reps
* Squats 2 light sets then 2 heavy sets to failure
* Hack squats 3 sets x 10-15 reps
* Leg press 3 sets x 30 reps
* Seated leg curls 3 sets x 15 reps
* Standing leg curls 3 sets x 10 reps
* Lying leg curls 3 sets x 12 reps
Saturday – Lower Back, Shoulders
* Deadlifts 3-4 warm-up sets then 4-5 heavy sets x 5-8 reps
* Military press 2 warm-up sets and then 3 sets x 10 reps
* Squats 3 sets x 12 reps
* Side laterals 3 sets x 8-12 reps
* Dumbell front raises 3 sets x 8 reps
* Upright rows 3 sets x 12 reps
Sunday
This program was awesome I made some serious gains especially when it came to back and arms i did however drop the lower back crap during the shoulders routine and just isolated shoulders all in all this was a good routine and i will do it again i do not recomend this routine if you dont juice
do some roids and you’ll hang in there if you live through it…..most are gone by 45
do some roids and youcan hang with him…that is why he doesn’t need to do alot
I can’t see him only lifting that light on his arms?
Where is the ab workout in this routine. Does he even do them.
I’m sorry but the lifting routines that bodybuilders use are a joke.
I could never hang with them, that’s for sure.
What do you mean?