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Splits Weight Training for Golf
Sport
Intermediate
Dumbbell
Plan Details
The Splits Weight Training for Golf routine by lager911 is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Legs and Shoulders
Est. 61 min
10 exercises
Barbell Lunge
3 Sets x 8 Reps
DB Rotation ext/int alternating Ups
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Cable rotation ext/int down
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Cable Rotation Neutral/Abducted
3 Sets x 8 Reps
DB Rear Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Straight Cable Rotations
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Thu
Chest and Back
Est. 66 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Sat
Arms, Rotation and Core
Est. 46 min
5 exercises
DB Hammer Curl to Overhead Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
One Arm Cable Push
3 Sets x 8 Reps
One Arm Cable Pull
3 Sets x 8 Reps
Bosu Core Routine
2 Sets x 10 Reps
