A look into Branch Nation
Branch’s bicep and tricep workout
Biceps+Triceps:
Standing barbell curls-4 sets 12
Seated incline dumbell-4 sets 12
Preacher curl machine-4 sets 15
Dumbell hammer curl-3 sets 12
cable extension-4 sets 15
Close grip press-4 sets 10
Incline dumbell ext-4 sets 12
Weighted dips-3 sets 15
Drop set every last set!
Standing barbell curls-4 sets 12
Seated incline dumbell-4 sets 12
Preacher curl machine-4 sets 15
Dumbell hammer curl-3 sets 12
cable extension-4 sets 15
Close grip press-4 sets 10
Incline dumbell ext-4 sets 12
Weighted dips-3 sets 15
Drop set every last set!
Trish’s Leg Routine
Calves
Seated calf raises – 15 reps
Standing calf raises – 15 reps
Calf raises on the leg press machine – 15 reps
Seated calf raise – 15 reps increase the weight
Standing calf raises 15 reps increase the weight
Calf raises on the leg press machine – 15 reps
Seated calf raises increase weight again for 15 reps
Standing calf raises increase weight again for 15 reps
Calf raises on the leg press machine – 15 reps
Hamstrings and Quads in a jumbo set
lying leg curls – 25 reps
Walking lunges holding 10 lb dumbbells 30 reps
25 leg extensions
15 pop squats
glute machine 20 each leg
lying leg curls 15 reps
walking lunges holding 10 lbs dumbbells 30 reps
25 leg extensions
15 pop squats
glute machine 20 each leg
lying leg curls -15 reps
walking lunges holding 10 lb dumbbells 30 reps
25 leg extensions
15 pop squats
glute machine 20 each leg
Finish with 3 sets of 100 body squats with 1- min of rest in between sets
See Trish’s Lunge Video Here —> https://vimeo.com/93262649
Below is a sample diet for men. Could be used as “clean” off-season or even pre-contest. All you need to do is add cardio and reduce carbs every 2-3 weeks.
Meal 1:
12 egg whites: 204kcal, 54g protein, 660mg sodium
1 cup oatmeal: 300kcal, 10g protein, 54g carbs, 3g fatMeal 2:
50g Gaspari MyoFusion Protein: 260kcal, 48g protein, 10g carbs, 400mg sodium, 1g fat
1 Tbsp Peanut Butter: 105 kcal, 4g protein, 3g carbs, 8g fat, 45mg sodiumMeal 3:
8oz tuna: 240 kcal, 60g protein, 120mg sodium
2 cups brown rice: 432kcal, 10g protein, 90g carbs, 3.6g fat, 20mg sodium
1/4 avocado: 58kcal, 1g protein, 5g fat
12 egg whites: 204kcal, 54g protein, 660mg sodium
1 cup oatmeal: 300kcal, 10g protein, 54g carbs, 3g fatMeal 2:
50g Gaspari MyoFusion Protein: 260kcal, 48g protein, 10g carbs, 400mg sodium, 1g fat
1 Tbsp Peanut Butter: 105 kcal, 4g protein, 3g carbs, 8g fat, 45mg sodiumMeal 3:
8oz tuna: 240 kcal, 60g protein, 120mg sodium
2 cups brown rice: 432kcal, 10g protein, 90g carbs, 3.6g fat, 20mg sodium
1/4 avocado: 58kcal, 1g protein, 5g fat
Meal 4:
50g Gaspari MyoFusion Protein: 260kcal, 48g protein, 10g carbs, 400mg sodium, 1g fat
Meal 5:
6 oz 99/1 turkey: 263kcal, 48g protein, 122mg sodium, 6g fat
2 cups brown rice: 432kcal, 10g protein, 90g carbs, 3.6g fat, 20mg sodium
Meal 6: (post-workout)
Glycofuse: 200 kcal, 50g carbs
Creatine: 5g
Meal 7:
6 oz 99/1 turkey: 263kcal, 48g protein, 122mg sodium, 6g fat
1 can green beans: 60kcal, 9 carbs, 3g protein 30mg sodium
– or –
6 oz sirloin steak: 414kcal, 46g protein, 24g fat, 96mg sodium
1 can green beans: 60kcal, 9 carbs, 3g protein 30mg sodium
Daily Intake After:
kcal: 3077 & 3228 w/red meat
Protein: 331 & 328 w/ red meat
Carbs: 316g
Fat: 32g & 53 w/ red meat
Sodium: 1939mg & 1913 w/ red meat