Branch Warren's Pre Olympia Workout

Type: Split
Level: Advanced
Days per week: 5 days
Sex: Male

Branch Warren's Pre-Olympia Training Split

Monday - Back

Tuesday - Chest

Wednesday - Rest

Thursday - Arms

Friday - Legs

Saturday - Lower Back and Shoulders

Sunday - Off

Day 1

Back

One-arm dumbbell row

Sets: 3 Reps: 8

Bent over barbell row

Sets: 3 Reps: 8

Wide-grip lat pulldown

Sets: 3 Reps: 15

Smith machine upright row

Sets: 3 Reps: 15

Front raise and pullover

Sets: 3 Reps: 15

Seated cable rows

Sets: 3 Reps: 20

Butterfly

Sets: 4 Reps: 10

Day 2

Chest

Dumbbell bench press

Sets: 3 Reps: 10

Incline dumbbell press

Sets: 3 Reps: 10

Dips - chest version

Sets: 3 Reps: Failure

Cable crossover

Sets: 3 Reps: 15

Day 3 - rest day

Description is empty

No exercises

Day 4

Arms

Dumbbell bicep curl

Sets: 3 Reps: 8

Barbell curl

Sets: 3 Reps: 12

Preacher curl

Sets: 3 Reps: 12

Triceps pushdown

Sets: 3 Reps: 15

Dips - triceps version

Sets: 3 Reps: 15

Day 5

Legs

Leg extensions

Sets: 2 Reps: 10

Barbell squat

Sets: 2 Reps: Heavy Sets to Failure

Front barbell squat

Sets: 3 Reps: 10-15

Leg press

Sets: 3 Reps: 30

Seated leg curl

Sets: 3 Reps: 15

Standing leg curl

Sets: 3 Reps: 10

Lying leg curls

Sets: 3 Reps: 12

Day 6

Lower Back and Shoulders

Barbell deadlift

Sets: 4-5 Reps: 5-8

Barbell squat

Sets: 3 Reps: 12

Side lateral raise

Sets: 3 Reps: 8-12

Front dumbbell raise

Sets: 3 Reps: 8

Upright barbell row

Sets: 3 Reps: 12

Day 7 -rest day

Description is empty

No exercises