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2011 Road To The Arnold: Branch Warren Arms You For Battle!

2011 Road To The Arnold: Branch Warren Arms You For Battle!

Coming off a 2009 2nd place Mr. Olympia finish, Branch Warren, one of bodybuilding's toughest predators, is on the hunt. The 'Tri-ceratops' is hungry, and he has his eye on the prey - a 2011 Arnold Classic title. Beware!


Coming off a 2009 2nd place Mr. Olympia finish, Branch Warren, one of bodybuilding's toughest predators, is on the hunt. The "Tri-ceratops" is hungry, and he has his eye on the prey - a 2011 Arnold Classic title. Beware!

The "Tri-ceratops" Is On The Hunt
Branch Warren Arm Workout - 9:20


Road To The Arnold:
Branch Warren's Arm Workout
Light Warmup: 2 minutes
Side Lateral Raise
1 sets of 10-12 reps
Front Raise
1 sets of 10-12 reps
Rotator Cuff
1 sets of 10-12 reps
Dumbbell Shoulder Press
1 sets of 10-12 reps
Dumbbell Curls
1 sets of 10-12 reps


Exercise 1
Machine Preacher Curl
Sets 1-5: 15-20 reps
Set 6: (drop set) 15 reps
45 seconds rest between sets
Exercise 2
Standing Alternating Dumbbell Curl
Sets 1-2: 8-10 reps
Set 3: (drop set) 10 reps
45 seconds rest between sets
Exercise 3
Barbell Curl Lying Against Incline
3 sets of 15 reps
45 seconds rest between sets
Exercise 4
Low Pulley EZ Bar Cable Curl
3 sets of 10-15 reps
45 seconds rest between sets
Exercise 5
Cable Pushdowns EZ Bar Narrow Grip
4 sets of 15-20 reps
45 seconds rest between sets
Exercise 6: Superset
High Pulley Cable Rope Extension
3 sets of 15-20 reps
45 seconds rest between sets
Machine Dips
3 sets of 15-20 reps
45 seconds rest between sets
Exercise 7: Superset
Reverse Grip Cable Pushdowns
3 sets of 10-15 reps
45 seconds rest between sets
Overhead Dumbbell Triceps Press
3 sets of 10-15 reps
45 seconds rest between sets
Exercise 8
Narrow Grip Machine Chest Press
2 sets of 20 reps
45 seconds rest between sets

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