BOGEY PROOF WORKOUT RESOURCES

bogeyproof3D

The material in this resources section is constantly evolving and growing. I encourage you to check back regularly even after you’ve consumed what you currently see.

BOGEY PROOF WORKOUT 4-WEEK PLAN DOWNLOAD

If you are unfamiliar with reading a workout plan, then here is a great resource for you.

UPPER BODY EXERCISES

1-ARM CABLE PRESS
1-ARM CABLE ROW
BB BENTOVER PRONATED ROW
BB BENTOVER SUPINATED ROW
BB TRICEPS EXTENSION
DB 1-ARM PRESS
DB 2-ARM PRESS
DB BICEPS CURL
DB HAMMER BENTOVER ROW
DB PRONATED BENTOVER ROW
DB PULLOVER
DB TRICEPS EXTENSION
DB ZOTTMAN CURL
HAMMER GRIP DB CHEST PRESS
HAMMER GRIP DB INCLINE FLY
HAMMER GRIP DB INCLINE PRESS
HAMMER GRIP PULL-UPS
HIGH PULLEY ROPES TO NECK
PRONATED GRIP DB CHEST PRESS
PRONATED GRIP DB INCLINE FLY
PRONATED GRIP DB INCLINE PRESS
PRONATED PULLDOWNS
PRONATED PULL-UPS
PRONE HAMSTRING CURLS
ROTATING DUMBBELL TRICEPS EXTENSION
SEATED ROWS HAMMER GRIP
STANDING CABLE FLY
SUPINATED PULL-UPS (CHIN-UPS)
TRICEPS ROPE PRESSDOWNS
UNSUPPORTED DIPS
WALL ANGELS
WIDE GRIP PRONATED PULLDOWNS

LOWER BODY EXERCISES

1-FOOTED BRIDGE
1-FOOTED BRIDGE ON BALL
1-LEG SWISS BALL HAMSTRING CURLS
2-FOOTED BRIDGE
BACK EXTENSIONS
BB ALTERNATING LUNGE
BB DEADLIFT
BB GOOD MORNING
BB HACK SQUAT
BB ROMANIAN DEADLIFT
BB SPLIT SQUAT
BB SQUAT
DB ALTERNATING LUNGE
DB DEADLIFT
DB SPLIT SQUATS
DB SQUATS
DB WALKING LUNGE
HEELS ELEVATED BARBELL SQUAT
LEG PRESS
ROTATING 1-ARM CABLE PRESS
ROTATING 1-ARM CABLE ROW
STANDING HAMSTRING CURLS
SWISS BALL BRIDGE
SWISS BALL HAMSTRING CURL

SHOULDER EXERCISES

HEAD ON BENCH TRAP 3
PRONE 45° TRAP 3

CORE EXERCISES

1/2 KNEEL CABLE ROTATIONS
BACK EXTENSIONS
STANDING CABLE ROTATIONS