Branch Warren Workout routine and Diet Plan

What you need to know
Branch Warren training exercise for Mr. Olympia
Branch Warren bodybuilding work out
and diet

Branch Warren was born on February 28, 1975 is an American Professional Bodybuilder. He is the two time winner of Arnold Classic. He is training really hard for Mr. Olympia. He is one of the top bodybuilders in the world. He qualified for the 2011 Mr. Olympia, but was unable to compete due to a torn quadriceps tendon. Let us look at his training routine.


Height: 5 ft 7 inches or 170 cm

Weight: 252 pounds or 114 kg

Body Measurements:
Waist – 32 inch
Arms – 21 inch
Thighs – 30 inch
Chest – 56 inch
Neck – 20

Exercise training routine

He trains for 5 times a week and in between 2 days rest. He wakes up at 6:30 am, do cardio at 6:45 am, and at 10:00 am, he starts with weight training. 


Day 1: 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

Day 2: 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

Day 3: Off 

 
Day 4: 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
• Triceps push-downs 3 sets x 15 reps
• Seated dip machine 3 sets x 15 reps
• Rope push-downs 4 sets x 12 reps

Day 5: 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

Day 6: Lower Back, Shoulders

• Dead lifts 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
• Dumbbell front raises 3 sets x 8 reps
• Upright rows 3 sets x 12 reps 

Day 7: Rest

Eating Plan and Supplements

He eats 6-7 seven meals a day and takes about 400 grams of protein.

• Meal 1: 5 egg whites, 1 ½ cup oatmeal, 8 oz. red meat
• Meal 2: 9 oz. fish, 1 ½ cup rice, 1 cup vegetables
• Meal 3: 9 oz. chicken, 16 oz. potato
• Meal 4: 9 oz. fish, 1 ½ cup rice
• Meal 5: 9 oz. chicken, 12 oz. potato
• Meal 6: 10 egg whites
• Supplements: Hydroxycut Hardcore Elite, Nitro-Tech, Nano Vapor and Vitakic vitamins.