2012 Road To The Arnold: Branch Warren's Shoulder Workout

Bad@ss Branch Warren shares his shoulder workout as he prepares to defend his title at the 2012 Arnold Classic.

Branch Warren hasn't just put his stamp on the world of bodybuilding; he Fed-Ex-ed many of his competitors into oblivion. In 2011, he won the Arnold and the British Grand Prix. In 2010, he placed second at the Arnold and 3rd in the Mr. Olympia. In other words, his resume is growing as fast as his lat spread, which is wide enough to blot the sun.

We joined Branch for a workout as he prepared to defend his Arnold Classic title. He decided to train shoulders, using weights most men don't touch for chest. His workouts aren't for the weak-hearted - don't be surprised if he reaches through the screen and uses you for a biceps curl.

Watch Branch Warren trash it out in the gym.

Branch Warren Shoulder Workout - 8:28

Road To The Arnold | Mass With Class | Shoulder Workout

Branch Warren's Shoulder Training
  • Reverse Flyes With External Rotation Reverse Flyes With External Rotation

    Reverse Rear Flye

    Warm Up: Rotator Cuff; Sets 1-2: 12-15 reps; Set 3: 12-15 Reps; Double drop set, Drop weight twice: 10-12 reps
  • Seated Barbell Military Press Seated Barbell Military Press

    Barbell Military Press

    Warm up: 20 reps; Set 1: 12-15 reps (195 pounds); Set 2: 10-12 reps (225 pounds); Set 3: 10-12 reps (315 pounds)
  • Front Dumbbell Raise Front Dumbbell Raise

    Front Lateral Raise

    Warm Up: 15-20 reps; Set 1: 8-10 reps; Set 2: 8-10 reps; Set 3: (Drop Set) 8-10 reps; Drop weight: 6-8 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    Set 1: 10-12 reps; Set 2: 10-12 reps; Set 3: (Drop Set) 8-10 reps; Drop weight: 8-10 reps; Drop weight: 8-10 reps

Superset: