November 5, 2014 Golf Workout – Strength and Conditioning

WorkoutBeginner Workout

1.) 3 set of 5 reps Back squat

**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: Bench press & Bent over row (one arm dumbbell)

**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!**

3.) Hypertrophy/Conditioning circuit:

3 rounds of the following with no rest as fast as possible

  • 15 supine pull up (smith machine, rings, or TRX work well)
  • 15 push ups
  • 15 incline dumbbell flies
  • 250 meter row in rowing machine

Intermediate/Advanced Workout

1.) 4 set of 3 reps back squat

2.) 3 sets of 5 reps superset: Bench press & Bent over row

3.) Hypertrophy/Conditioning circuit:

3 rounds of the following with no rest as fast as possible

  • 15 supine pull up (smith machine, rings, or TRX work well)
  • 15 push ups
  • 15 incline dumbbell flies
  • 250 meter row in rowing machine

Leave a Comment

Your email address will not be published. Required fields are marked *

CommentLuv badge