PGA Golf Management Physical Fitness Program
General
Beginner
Dumbbell
Plan Details
The PGA Golf Management Physical Fitness Program routine by tschott is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Biceps
Est. 66 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Treadmill Running
4 Sets
Tue
Legs
Est. 63 min
7 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Treadmill Running
4 Sets
Wed
Back
Est. 57 min
6 exercises
Pull-Up
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Step Machine
4 Sets
Thu
Shoulders and triceps
Est. 34 min
7 exercises
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Any
Core and flexibility
Est. 0 min
0 exercises
This day is empty
