2 day Beginners Split

Starting out at the gym can be confusing and intimidating. Here is a guide for all beginners who want to improve their golf swing and look better while they do it. This is a very simple and short schedule, yet proves very effective. For this beginners guide to working out, quality is more important the quantity. Make sure your form is on point, and it’s better to do 5 good reps then 15 bad reps. Allow 45-60 seconds of rest in-between sets

• Training Goal: Strength
• Level: Beginner
• Days per week: 2
• Training Time: 45 minutes

Day One (Upper Body)

Exercise	Sets	Reps
Incline Dumbbell Press	3	10
Wide Grip Lat Pulldown	3	10
Seated Dumbbell Press	3	10
Barbell Curls	3	10
Pushdowns	3	10
Peck Deck Flys	3	10

 

*Start off using lighter weights. Technique is vital for beginners. As you get stronger, proper form will allow more weight.

Day Two (Lower Body)

Exercise	Sets	Reps
Plate Squat	3	10
Leg Curl	3	10
Leg Extension	3	10
Leg Press	3	10
Kickbacks	3	10
Weighted Calf Raise	3	10

 

*On leg day, start with a 5-10 minute brisk walk on a treadmill. If your gym does not of a kickback machine, use either on a pulley machine with your foot on a handle, or use no weights at all