Branch Warren's Training Routine
Remember to consult your doctor before starting any diet and/or training program.
Monday
- Back
- Incline T-bar rows 3 sets x 10 reps
- One arm dumbell 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 machine3 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 dumbell 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 dumbell 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
- Biceps
- Standing dumbell curls 3 sets x 8 reps
- Standing barbell curls 3 sets x 12 reps
- Preacher curls 3 sets x 12 reps
- Triceps
- 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
- Deadlifts 3-4 warm-up sets then 4-5 heavy sets x 5-8 reps
- Shoulders
- Military press 2 warm-up sets and then 3 sets x 10 reps
- Squats3 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
- Off
