Branch-Warrens-Workout-and-Diet

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

Furthermore 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”. However, 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 . Therefore, he endorses Muscle Tech supplements. Branch currently lives in Keller, Texas with his wife Trish Warren, where he obviously trains, often at Metro Flex Gym in Arlington, Texas. So, let’s find out Branch Warren’s workout and diet

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
Triceps 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.

For example, the bodybuilder, starts the day with a solid breakfast: oatmeal and 10 eggs. In general, Warren consumes every day between 2 and 3 pounds chicken and 1.5 pounds steak. Also, some of his favorite foods are rice, potatoes, and pasta. Overall, 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. In conclusion, if you dream to have a well-sculpted body you can follow Branch Warren’s workout and diet to achieve your goals.