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

* Off

Source: http://muscleandbrawn.com/

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