Golf Workout Plan

1 Week / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Get ready for the season!

Golf Workout Plan

1 Week / 4 Days per Week / Intermediate

0 ratings
Golf Workout Plan

Golf Workout Plan

1 Week / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Get ready for the season!

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Elliptical Machine
  • Stationary Cycle
  • Exercise Mat
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Middle Back / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lower Back / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Forearms / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Great circuit workout to get ready for the season.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Calves secondary Glutes secondary Triceps secondary Hip flexors secondary Lats primary Shoulders primary Forearms primary Quads primary Chest primary Biceps primary Hamstrings primary Obliques primary Lower back primary Abs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Forearms / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Golf specific weight training.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Calves secondary Glutes secondary Triceps secondary Hip flexors secondary Lats primary Shoulders primary Forearms primary Quads primary Chest primary Biceps primary Hamstrings primary Obliques primary Lower back primary Abs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lower Back / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Forearms / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Good muscle shock for maintenance.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Calves secondary Glutes secondary Triceps secondary Hip flexors secondary Lats primary Shoulders primary Forearms primary Quads primary Chest primary Biceps primary Hamstrings primary Obliques primary Lower back primary Abs primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:50:00
-- -- 00:50:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Elliptical Machine
  • Stationary Cycle
  • Exercise Mat
Show All

2 people started this plan

No Reviews yet.

Golf Workout Plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Elliptical Machine
  • Stationary Cycle
  • Exercise Mat
Show All

2 people started this plan