Full Body Building for Golf
Sport
Intermediate
Machine strength
Plan Details
The Full Body Building for Golf routine by lager911 is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Begin in October and shift to Strength Routine in February
Routine detail
Mon
Day 1
Est. 65 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. 73 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
5 Sets x 10 Reps
Pull-Up (Hammer Grip)
5 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. 52 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
Cable Reverse Wood Chop
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 10 Reps
