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Full Body Weight Training for Golf
Sport
Intermediate
Dumbbell
Plan Details
The Full Body Weight Training for Golf routine by lager911 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Day 1
Est. 56 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
DB Rotation ext/int alternating Ups
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable rotation ext/int down
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 8 Reps
Straight Cable Rotations
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Wed
Day 2
Est. 58 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Rotation Neutral/Abducted
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Sat
Short Day
Est. 48 min
9 exercises
DB Hammer Curl to Overhead Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
One Arm Cable Pull
3 Sets x 8 Reps
One Arm Cable Push
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 10 Reps
Any
La Quinta
Est. 68 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
DB Rotation ext/int alternating Ups
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable rotation ext/int down
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
DB Hammer Curl to Overhead Press
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
