November 4, 2014 Golf Workout – Strength & Conditioning

WorkoutBack in the gym again, today’s focus is to retain or absolute strength development and also get a combined conditioning circuit/hypertrophy hit in.  Before you begin, as always, remember to WARM UP.

Today’s Workout

Beginner Workout

1.) 4 set of 3 reps Deadlift

**please make sure that the appropriate weight is chosen for you to keep your form tight! Err on the side of lighter.  FOCUS ON FORM!**

2.) 3 sets of 5 reps superset: Chin-ups & Standing shoulder press (dumbbells)

*If you can do more than 5 chin-ups begin to think about moving to the intermediate section

3.) Hypertrophy/Conditioning circuit:

4 rounds of the following with no rest

  • 15 back squats
  • 10 lunges each leg (weightless)
  • 10 dumbbell shoulder press
  • 10 lateral raises

You cannot miss a rep so choose your weight appropriately given you have 4 rounds to complete

Intermediate/Advanced Workout

1.) 4 set of 3 reps Deadlift

2.) 3 sets of 5 reps superset: Weighted chin-ups & Standing shoulder press (barbell)

3.) Hypertrophy/Conditioning circuit:

4 rounds of the following with no rest

  • 15 back squats @ bodyweight plus 10 lbs
  • 10 lunges each leg (weightless)
  • 10 dumbbell shoulder press
  • 10 lateral raises

You cannot miss a rep so choose your weight appropriately given you have 4 rounds to complete.  If the weights are dropped/racked at any time before finishing the reps for that exercise, the penalty is 20 air squats for each time a weight is dropped/racked at the end of the 4 rounds.

SO…if you drop/rack the weight 2 times before finishing your reps on any exercise, you have to do 40 air squats after you finish your 4 rounds!

 

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