Branch Warren Workout


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Branch Warren Bodybuilder Workout Routine

Branch Warren Workout

William Branch Warren is one of those top professional bodybuilders that we see placing in the top 5 Mr. Olympia places without winning. A man that has dedicated his life to building muscle from the time he was in high school. Branch was born in Texas and after winning the AAU Teenage Mr. America in 1992 he has been determined to win Mr. Olympia.

Branch knows what it's like to compete at the top level and how to keep over 200lbs of muscle on his body. From a high school kid who couldn't afford gym fees to training for the next Mr. O event, we can learn from this man of steel. Below is a copy of a week's pre Mr. Olympia training that he would do.

Branch Warren's Training Split:

Monday: Back

Tuesday: Chest

Wednesday: Rest

Thursday: Arms

Friday: Legs

Saturday: Lower Back and Shoulders

Sunday: Off

Just like any professional bodybuilder Branch knows very well that the only way to maintain such a high lean body mass is to cycle his training on a regular basis. His weekly training schedule listed below is just a randomly selected week that he would train pre-season.

Monday:
Incline T-Bar Rowing 3 x 10
One Arm D/B Rows 3 x 8
Barbell Rowing 3 x 8
Lat Pull Downs 3 x 15
Seated Upright Rowing Machine 3 x 15
Hammer Strength Pull-downs 3 x 15
Seated Low Cable Rowing 3 x 20
Rear Delts Pec Dec 4 x 10
Bent Over D/B Rear Laterals 4 x 10

Tuesday:
Incline Bench Press 2x Warm-up then 3 x 8-12
D/B Bench-press (Drop set on the last set) 3 x 10
Incline Bench Press (Hammer Strength) 3 x 10
Weighted Dips w/Chains 3 x Failure
Cable Crossovers 3 x 15

Thursday:
Standing D/B Curls 3 x 8
Standing Barbell Curls 3 x 12
Preacher Curls 3 x 12
Triceps Push-downs 3 x 15
Seated Dip Machine 3 x 15
Rope Triceps Push-down 4 x 12

Friday:
Leg Extensions 2 x 100
Squats 2 x Light Sets then 2 x Heavy Sets to Failure
Hack Squats 3 x 10-15
Leg Press 3 x 30
Seated Leg Curls 3 x 15
Standing Leg Curls 3 x 10
Lying Leg Curls 3 x 12

Saturday:
Deadlift 3-4 x Warm-up then 4-5 x 5-8
Military Press 2 x Warm-up then 3 x 10
Squats 3 x 12
Side Lateral Raises 3 x 8-12
D/B Front Raises 3 x 8
Upright Rowing 3 x 8


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