Disc Golf Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

If you are looking to improve your health and your game, you should take a look at this disc golf workout. Most workouts are geared towards extreme performance: running a marathon, lifting hundreds and hundreds of pounds, or winning "traditional" sporting events. All of those workouts are impo... more

If you are looking to improve your health and your game, you should take a look at this disc golf workout. Most workouts are geared towards extreme performance: running a marathon, lifting hundreds and hundreds of pounds, or winning "traditional" sporting events.

All of those workouts are important in their own right, but few of them prepare someone for the type of physical activity necessary for disc golf.

Very specific muscle groups, such as your shoulders and core muscles, are used during disc golf and should be focused on during exercise for maximum performance in competitive or recreational disc golf games.

Formulating a Disc Golf-specific Workout

This disc golf workout thoroughly prepares you for all of the activities in disc golf. It improves overall performance and mitigate the chances of disc golf injuries. You will have increased strength, flexibility, and a small amount of cardio training.

By targeting the main muscle groups used, like shoulders, obliques, biceps, lats, and traps, this efficiently enhances disc golf playing muscles without wasting time and effort on exercises that do not directly benefit your game.

Like disc golf, this workout not only focuses on your core strength, it improves coordination between limbs and greatly enhances your flexibility. This is the perfect disc golf workout for someone looking to improve their health and to get an edge up on the competition when playing disc golf!

Benefits of a Disc Golf Workout Program

One of the main advantages is the increase in strength you will notice from these disc golf shoulder exercises, which are one of the main focuses of the workout.

In disc golf, a considerable amount of stress is placed on the shoulders. This workout will help prevent injuries in addition to enhancing performance. Another advantage is the intense emphasis on core muscles. In disc golf, these core muscles generate the majority of your power.

By working them through this program, you can improve power and accuracy. Get fit and see your game improve dramatically! Start this Disc Golf workout plan today!

Disc Golf Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
Disc Golf Workout Plan

Disc Golf Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

If you are looking to improve your health and your game, you should take a look at this disc golf workout. Most workouts are geared towards extreme performance: running a marathon, lifting hundreds and hundreds of pounds, or winning "traditional" sporting events. All of those workouts are impo... more

If you are looking to improve your health and your game, you should take a look at this disc golf workout. Most workouts are geared towards extreme performance: running a marathon, lifting hundreds and hundreds of pounds, or winning "traditional" sporting events.

All of those workouts are important in their own right, but few of them prepare someone for the type of physical activity necessary for disc golf.

Very specific muscle groups, such as your shoulders and core muscles, are used during disc golf and should be focused on during exercise for maximum performance in competitive or recreational disc golf games.

Formulating a Disc Golf-specific Workout

This disc golf workout thoroughly prepares you for all of the activities in disc golf. It improves overall performance and mitigate the chances of disc golf injuries. You will have increased strength, flexibility, and a small amount of cardio training.

By targeting the main muscle groups used, like shoulders, obliques, biceps, lats, and traps, this efficiently enhances disc golf playing muscles without wasting time and effort on exercises that do not directly benefit your game.

Like disc golf, this workout not only focuses on your core strength, it improves coordination between limbs and greatly enhances your flexibility. This is the perfect disc golf workout for someone looking to improve their health and to get an edge up on the competition when playing disc golf!

Benefits of a Disc Golf Workout Program

One of the main advantages is the increase in strength you will notice from these disc golf shoulder exercises, which are one of the main focuses of the workout.

In disc golf, a considerable amount of stress is placed on the shoulders. This workout will help prevent injuries in addition to enhancing performance. Another advantage is the intense emphasis on core muscles. In disc golf, these core muscles generate the majority of your power.

By working them through this program, you can improve power and accuracy. Get fit and see your game improve dramatically! Start this Disc Golf workout plan today!

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Toned

Equipment Needed

  • Roman Chair
  • Incline Bench
  • Medicine Ball
  • Weight Plates
  • Dumbbells
  • Flat Bench
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure not to jerk your arms when performing the Band Shoulder External Week exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Lateral Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having trouble completing the prescribed Chin-Up reps, simply complete as many as you can, and look to improve with each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to squat all the way down so that your thighs are at least parallel to the ground. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Shoulders / Expert
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure not to jerk your arms when performing the Band Shoulder External Week exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Front Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure not to jerk your arms when performing the Band Shoulder External Week exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Lateral Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Traps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having trouble completing the prescribed Chin-Up reps, simply complete as many as you can, and look to improve with each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to squat all the way down so that your thighs are at least parallel to the ground. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Shoulders / Expert
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure not to jerk your arms when performing the Band Shoulder External Week exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Front Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure not to jerk your arms when performing the Band Shoulder External Week exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Lateral Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 9 reps, 01:00 rest
3 -- --:--:-- 9 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having trouble completing the prescribed Chin-Up reps, simply complete as many as you can, and look to improve with each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Obliques / Expert
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to squat all the way down so that your thighs are at least parallel to the ground. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Expert
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure not to jerk your arms when performing the Band Shoulder External Week exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Front Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure not to jerk your arms when performing the Band Shoulder External Week exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Lateral Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Traps / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having trouble completing the prescribed Chin-Up reps, simply complete as many as you can, and look to improve with each workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Obliques / Expert
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Obliques / Expert
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to squat all the way down so that your thighs are at least parallel to the ground. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Expert
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure not to jerk your arms when performing the Band Shoulder External Week exercises. Perform slowly in a smooth controlled manner. Also do not jerk or swing the weight up on the Front Raise exercise. Again, raise the weight slowly and in a controlled manner.

Be sure to complete all exercises with strict form. Twist all the way when performing the abs and obliques exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Abs secondary Forearms secondary Middle back secondary Lower back secondary Glutes secondary Calves secondary Chest primary Obliques primary Shoulders primary Lats primary Traps primary Biceps primary Quads primary Hamstrings primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Toned

Equipment Needed

  • Roman Chair
  • Incline Bench
  • Medicine Ball
  • Weight Plates
  • Dumbbells
  • Flat Bench
Show All

5 people started this plan

No Reviews yet.

Disc Golf Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Toned

Equipment Needed

  • Roman Chair
  • Incline Bench
  • Medicine Ball
  • Weight Plates
  • Dumbbells
  • Flat Bench
Show All

5 people started this plan