Golf Exercise and Fitness Stage 2: Build Muscle to Build Your Game
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Welcome to stage 2 of our golf exercise and fitness program to build muscle and improve your overall golf game: the Middle Management™ Golf Muscle Building System.
Choosing to build muscle can add much improvement to your golf game, from significantly increasing your drive distance to maximizing club control for an upgrade in your short game.
The workout below is the second (of three) of our golf exercise and fitness program to build muscle. It moves from a circuit workout to get your muscles in workout shape, to a split routine designed to start packing on and strengthening your golf specific muscles. Each of those golf specific muscles can be found on our page on golf exercise benefits.
As we mentioned, stage 2 of our golf exercise program is a split workout. This means that the exercises are "split" into two workouts, workout A and workout B. If you workout on Monday, Wednesday and Friday, for example, you would do workout A on Monday and Friday and workout B on Wednesday during the first week. During the second week, you would do workout B on Monday and Friday and workout A on Wednesday.
Each individual workout is divided into two mini circuits. Therefore, complete one set of each exercise in order with minimal rest between exercises in the first circuit. After completing the circuit, rest for about 3 minutes, do the prescribed exercises again. Then continue the workout by moving to circuit two.
Repeat the each circuit 2 to 3 times. Use 60% of your one rep maximum unless other wise noted in the workout. Each lift should be completed with a 2-1-1, meaning two counts down (eccentric part of the lift), a one count pause, and one count up (concentric part of lift).
Stage 2 will last 4 weeks, meaning that you will do each workout 10 times.
| Golf Fitness and Exercise Workout A | ||
| Exercise | Sets | Reps |
| Circuit 1 | ||
| Standard Crunch | 3 | 15 |
| Squats | 3 | 15 |
| One-Arm Bent-Over Rows | 3 | 15 |
| Shrug | 3 | 15 |
| Circuit 2 | ||
| Oblique Crunch | 3 | 15 |
| Walking Lunges | 3 | 20 (10 x 2 Legs) |
| Dumbbell Pullovers | 3 | 15 |
| Bicep Curls | 3 | 15 |
| Golf Fitness and Exercise Workout B | ||
| Exercise | Sets | Reps |
| Circuit 1 | ||
| Hanging Leg Raises | 3 | 15 |
| Dumbbell Deadlift | 3 | 15 |
| Bench Press | 3 | 15 |
| Triceps Extensions | 3 | 15 |
| Circuit 2 | ||
| Back Extensions | 3 | 15 |
| Standing Calf Raises | 3 | 15 |
| Lateral Raises | 3 | 15 |
| Wrist Rolls | 3 | 15 |
These 16 Exercises from Stage 2 of our golf exercise and fitness system help you to build muscle and get stronger in all of your golf specific muscles. After at least four weeks on this stage, you will be ready for stage 3, the "Maintain the Gain" stage of the Golf Muscle Building System.
Leave Golf Muscle Building System Stage 2 and Return to Weight Training for Golf
Leave Golf Muscle Building System Stage 2 and Return to Stage 1
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