Beginner Golf Workout Workout

Author J.MatthewsFitness Level BeginnerType Sport Specific
Days in Plan 3 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session
This is a whole body sports specific program for golf, it will cover 3 aspects of fitness, strength, cardio and flexibility. Complete day one on Monday, Wednesday and Friday and then try a new golf fitness program after 2 months. Make sure to increase your weight and try different Ball exercises for core strength.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 5 Min Intensity: 65%
Recumbent Bike Exercise Picture 2. Recumbent Bike
Duration: 5 Min Intensity: 65%
Rowing Ergometer Exercise Picture 3. Rowing Ergometer
Duration: 5 Min Intensity: 65%
Treadmill Exercise Picture 4. Treadmill
Duration: 5 Min Intensity: 50%
Notes:Walking at game pace with severe slope
Day 1 - Whole Body
Leg Press Exercise Picture 1. Leg Press
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Machine Bench Press(Vertical Press) Exercise Picture 3. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Machine Military Press (Shoulder Press) Exercise Picture 4. Machine Military Press (Shoulder Press)
Sets: 3Reps: 12
Low to High Woodchoppers Exercise Picture 5. Low to High Woodchoppers
Sets: 3Reps: 12
Preacher Curls Exercise Picture 6. Preacher Curls
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 7. Tricep Pulldowns
Sets: 3Reps: 12
Standing Wrist Curls Exercise Picture 8. Standing Wrist Curls
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Beginner Golf Workout Basics

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