A solid three day workout

Contrary to popular belief, increasing your strength and muscle mass will not reduce your flexibility. If you are a steroid user, then you might limit your mobility, but for the vast majority of people a solid weight training regime will improve strength, flexibility and balance. This will help you generate club head speed and power, leading to bigger drives and longer iron shots.  Just admit it…everyone wants to hit the ball longer. Going to gym will help you do exactly that. The following workout is designed specifically to improve all-round body strength, especially core, trunk and leg strength.

Day 1: Chest and Triceps

Barbell Bench Press 3 sets X 10 Reps

Barbell Bench Press

Barbell Bench Press

Incline Bench Press 3 sets X 10 Reps

Incline Bench Press

Incline Bench Press

Decline Dumbell Press 3 sets X 10 Reps

Decline Dumpbell Press

Decline Dumpbell Press

Dips 3 Sets X 10 Reps

Good old Dips

Good old Dips

Machine Tricep Extensions 3 Sets X 10 Reps

Machine Tricep Extensions

Machine Tricep Extensions

Standing Dumpbell Tricep Extensions 3 Sets X 20 Reps

Dumpbell Tricep Extensions

Dumpbell Tricep Extensions

Day 2: Back and Biceps

20 Pullups (Take as many sets as you need to get to 20)

Pull-ups

Pull-ups

Deadlifts 4 Sets X 10 Reps

Deadlifts

Deadlifts

Bent Over Barbell Rows

Bent over Barbell Rows

Bent over Barbell Rows

Bicep Curls 3 Sets X 10 Reps

Bicep Curls

Bicep Curls

Lat Pull downs 3 Sets X 10 Reps

Lat pulldowns

Lat pulldowns

Day 3 Shoulders and Legs

Squats: 4 Sets X 10 Reps

Squats

Squats

Dumpbell Lunges: 3 Sets X 10 Reps

Dumpbell Lunges

Dumpbell Lunges

Leg Press: 3 Sets X 10 Reps

Leg Press

Leg Press

Dumpbell Shoulder Press: 3 Sets X 10 Reps

Seated Shoulder Press

Seated Shoulder Press

Front raises: 3 Sets X 15 Reps

Front raises

Front raises

Lateral Raises: 3 Sets X 15 Reps

Lateral Raises

Lateral Raises

Just to reiterate, these workouts will leave you feeling a little bit stiff the day after, but in the long run they will significantly improve your strength and flexibility. This regime will increase your yardage of the tee from anywhere between 10 and 40 yards, depending on how seriously you take it and how often you practice.

PS- If you don’t believe me,  give Tiger Woods, Gary Player or Jason Zuback (four time winnner of the Long Drive World Championships) a call. I will be posting a video of Jason shortly, because he is the ultimate proof that being strong helps generate club head speed and power.  And stop pretending that you don’t want to hit the ball further, because you do. Every golfer does.

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1 Comment

Filed under Golf Workouts

One response to “A solid three day workout

  1. This topic is quite hot on the Internet right now. What do you pay the most attention to while choosing what to write ?

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