3 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: 3
• Training Time: 45 minutes

Monday (Chest and Triceps)

Chest	Sets	Reps
Bench Press	3	8-10
Incline Dumbbell Press	3	8-10
Peck Deck Flys	3	15

*Start off using lighter weights. The chest is a big muscle and you don’t want to overload it too fast.

Triceps	Sets	Reps
Pushdowns	3	10
Dips	3	To Failure

*Triceps is a secondary muscle to your chest. Do not panic if your triceps are already tired after you completed your chest exercises. They were working hard during those sets.

Wednesday (Back and Biceps)

Back	Sets	Reps
Seated Cable Rows	3	8-10
Wide Grip Lat Pulldown	3	8-10

*You can alternate between wide grips and close grips every couple weeks, this way it keeps your body guessing and the muscles keep building

Biceps	Sets	Reps
Barbell Curls	3	10
Incline Dumbbell Curls	3	To Failure

*Biceps are secondary to your back, once again, if your biceps are tired after you complete your back exercises, do not over work your biceps. Use light weights and focus on form.

Friday (Leg and Shoulders)

Legs	Sets	Reps
Leg Press	3	8-10
Leg Extension	3	8-10
Leg Curl	3	8-10

*You can add a calf muscle workout in as you so desire. Take your time, and build up to heavier weights.

Shoulders	Sets	Reps
Seated dumbbell press	3	10
Power laterals	3	To Failure

*Shoulders are an amazing tool in your golf swing. Be precise and focus mainly on form.