Branch-Warrens-Workout-and-Diet

Branch Warren first won the Amateur Athletic Union (AAU) Teenage Mr. America competition in 1992. He participated in the first National Physique Committee (NPC) Teenage Nationals event, where he placed first. His first IFBB event was at Night of Champions in 2004, where he placed 8th. Warren, based in Dallas, Texas, took first place at the 2011 Arnold Classic on Saturday night, March 5, 2011, in Columbus Ohio. His first Mr. Olympia debut was in 2005, where he placed 8th.

In 2006, Warren competed in his next Arnold Classic where he placed second. He then slipped to 7th place in 2007, rose to 4th place in 2008 and then to 3rd place in 2009, in which he won the title of “Most Muscular”. Branch placed 12th in the 2006 Mr. Olympia competition. Branch Warren also placed first at the 2007 New York Pro. Branch Warren has been featured in many bodybuilding magazine articles as well as the cover of Muscular Development magazine . He endorses Muscle Tech supplements. Branch currently lives in Keller, Texas with his wife Trish Warren, where he trains, often at Metro Flex Gym in Arlington, Texas.

Branch Warren’s Statistic:

  • weight (for contests) – 255 lb
  • weight (off seasons) – 265 lb
  • height – 5′ 7″
  • max barbell curls – 225 lbs, 10 reps
  • max bench press – 500 lbs, 6 reps

Branch Warren’s Workout Routine:

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

  • It’s based on what the body demands.
  • The diet plan should include carbohydrates, because they will provide enough energy for the good workouts.
  • It’s protein rich.
  • His diet includes a lot of meat.
  • You should consume lots of food to avoid muscle deflating.

Branch Warren’s diet plan includes lots of protein from animal such as grills as the best source of protein.

 

Branch starts the day with a solid breakfast: oatmeal and 10

. Every day, Warren consumes between 2 and 3 pounds chicken and 1.5 pounds steak. Some of his favorite foods are rice, potatoes, and pasta. His diet plan includes lots of water as well. Branch consumes protein shakes and creatine, because only the food is not able to provide enough of them.