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2012 Road To The Arnold: Branch Warren's Shoulder Workout
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 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
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 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
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:
Standing Shoulder Press
Set 1: 8-10 reps; Set 2: 12-15 reps; Set 3: 20 reps
Upright Row
Set 1: 12-15 reps; Set 2: 12-15 reps; Set 3: 12 reps
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- ht: 5'10"
- wt: 190 lbs
- Body Stats
- ht: 6'0"
- wt: 174 lbs
- bf: 15.0%
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- wt: 149.6 lbs
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mongo16
Dude is sick! Looks to be exceeding the doctors expectations after having surgery and think He will take #1 at the Arnold
- Body Stats
- ht: 6'0"
- wt: 243 lbs
- bf: 10.0%
- Body Stats
- ht: 5'9"
- wt: 195 lbs
- bf: 8.8%
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- ht: 5'11"
- wt: 195 lbs
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- ht: 6'3"
- wt: 282 lbs
- bf: 35.0%
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- ht: 6'0"
- wt: 189 lbs
- bf: 12.4%
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- ht: 5'8"
- wt: 200 lbs
- bf: 12.0%
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- ht: 5'10"
- wt: 195 lbs
- bf: 9.0%
- Body Stats
- ht: 6'2"
- wt: 205 lbs
- bf: 15.0%
- Body Stats
- ht: 5'8"
- wt: 176 lbs
- bf: 15.0%
LVNFAST
Beast mode! Branch you rock and I steal your workouts all the time. Just not with as much weight of coarse...Ha HA.
- Body Stats
- ht: 5'10"
- wt: 185 lbs
- bf: 10.0%
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- ht: 5'9"
- wt: 200 lbs
- bf: 16.0%
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