BOM GOLDEN WARRIOR

Basically a log of BOM golden warrior programming including some of the notes, if any more questions about program watch his video on youtube or the spreadsheet/word doc.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

UB 2

High Bar Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Lying Leg Curl

Calf Raise (Leg Press)

Leg Raise (Captain's Chair)

Squat (Paused)

Hip Adductor (Machine)

Seated Hamstring Curl

Standing Calf Raise

LB 2

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl

Tricep Pushdown (Cable)

Cable Crunch

UB 3

Wrist Curls

Plate Pinch

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