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BRANCH WARREN - Routine

The document outlines a 5 day weekly workout routine split into different muscle groups. Monday focuses on back exercises like rows and pull downs. Tuesday is chest day with presses and flys. Thursday targets arms with curls and tricep exercises. Friday works legs with squats, extensions and curls. Saturday works lower back, shoulders and legs. Each exercise lists the number of sets and reps to perform.

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2K views2 pages

BRANCH WARREN - Routine

The document outlines a 5 day weekly workout routine split into different muscle groups. Monday focuses on back exercises like rows and pull downs. Tuesday is chest day with presses and flys. Thursday targets arms with curls and tricep exercises. Friday works legs with squats, extensions and curls. Saturday works lower back, shoulders and legs. Each exercise lists the number of sets and reps to perform.

Uploaded by

tati
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Monday

Back

Exercise Sets Reps


Incline T-Bar Row 3 10

One Arm Dumbbell Row 3 8

Barbell Row 3 8

Lat Pull Down 3 15

Seated Upright Row Machine 3 15

Hammer Strength Pull Down 3 15

Seated Low Cable Row 3 20

Rear Delts On Pec Dec 4 10

Bent Over Dumbbell Rear Laterals 4 10

Tuesday

Chest

Exercise Sets Reps


Incline Bench Press 2 Warmup

  3 3x8-12

Dumbbell Bench Press (Drop set on last set) 3 10

Hammer Strength Incline Bench Press 3 10

Weighted Dips w/Chains 3 Failure

Cable Crossover 3 15

Thursday

Arms

Exercise Sets Reps


Standing Dumbbell Curl 3 8

Standing Barbell Curl 3 12

Preacher Curl 3 12

Tricep Pushdowns 3 15
Seated Dip Machine 3 15

Rope Triceps Pushdown 4 12

Friday

Legs

Exercise Sets Reps


Leg Extensions 2 100

Squat 2 Light Sets

  2 Heavy Sets to Failure

Hack Squat 3 10-15

Leg Press 3 30

Seated Leg Curl 3 15

Standing Leg Curl 3 10

Lying Leg Curl 3 12

Saturday

Lower Back and Shoulders

Exercise Sets Reps


Deadlift 3-4 Warmup

  4-5 5-8

Military Press 2 Warmup

  3 10

Squat 3 12

Side Lateral 3 8-12

Dumbbell Front Raise 3 8

Upright Row 3 12

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