Typical Gym Schedule

UNDER RE-CONSTRUCTION FOR 2008.

Monday - Cardio & Chest
20 Minutes on the running machine. A soft jog to start and then increase your speed. 5 Minute stretch.

2000 Metre row, try to beat your previous time you have set. This gives you a goal to reach for each week. 5 minute stretch.

Now we move to the weights room. Lay the bench down flat. Lay on your back and warm up with a lighter dumbbell weight 22.5kg. Do 12 repetitions then move on to the 30kg weights. 3 sets of 12 reps. Push the weights away from you making a triangle above your chest. Make sure you bring the weights back down to touch your chest for the best effect.

Now put the bench on a 45 degree incline. Drop down to 27.5kg and repeat the previous routine. After completion of this, have a 5 minute rest. You must always remember to rehydrate and rest in between sets. Stretching is the most important thing because you don’t want to get to tight in the chest. You have to keep as flexible as you can. After rest, move on to the smith machine. This is chest pressing with a fixed bar. Put about 20kg on the machine and do 3 sets of 15 reps. On the last set do as many as you can until you can’t physically do anymore. One more exercise to do, now go back to the bench and using a 17.5kg weight. Lay down on your back with your arms behind your head. Take hold of the weight and raise the weight over your head and then back to the floor behind you, as far as you can go. Now the most important bit.

You must now go and stretch yourself right out. It helps if there is someone with you. If not just ask one of the instructors to help. Stretch your whole body. Finish with 50 sit ups and some core stability work on the Swiss ball. This should take you around 1hr 45 minutes.

Tuesday - Cardio & Back
2000 metre row. 5 minute rest. 30 Minutes on the x-trainer, use a program that will give you intervals. Uphill and then flat. This makes it a lot harder.

Now move to the treadmill.5 minute rest. Set the machine for 10 minutes. Start a slow 2 minute jog, then sprint for 30 seconds, then jog 30 seconds. Do this 5 times.

Now in to the weights room. Straight onto the lat pull down machine. We will do 3 sets of 15 reps. Pull the long bar down behind your head. Always keep your posture or you will end up with a hunched back. When completed do 3 sets of 10 press ups.

One last exercise to do. Using a dumbbell, got to the bench and do another 3 sets of 15 reps (UPRIGHT ROWS) this is a motion as if you were starting up a lawnmower. Use about a 25kg weight and do it slowly.

You must now go an do 4 sets of 25 sit ups on the Swiss ball. Take as long as you want on these but make sure you do it. Have a good stretch for 15mins then you are complete.

Wednesday - Triceps & Legs
You will notice this is the first day without cardio. You shouldn’t do cardio everyday because you won’t be able to manage it. You become very tired.

Spend 15 minutes in the rowing machine to warm up. The rowing machine is very good because it warms up all the muscles in the body.

Go to the weights room and set up the bench. Get the long w - bar and place 7.5 kg on each end. The bar will weigh about 10kg. Lay on your back and extend the bar upwards then back to your forehead. You will be able to feel it in your triceps. Do 3 sets of 12 reps on this exercise. In between each set you should have a Swiss ball ready and two 22.5 kg weights. You place the ball on your back, up against the wall and squat up and down. 12 reps and 3 sets again with this. By doing the legs in between the triceps, it works you harder and you are able to fit more in if you do not have time.

Now do 3 sets of 12 reps on leg extensions and leg raises. Leg raises will also do your lower abdominal muscles.

Now you must go to the lat pull down machine and put the rope on the machine. You have to keep your arms tucked into your sides and press downwards. Do this 20 times on a heavy weight and gradually get lighter until you can’t do anymore. Spend a bit of time doing this because it is probably the most important exercise for the tri’s.

Now remember to stretch out. No sit ups today because you will be hurting from the previous 2 days.

Thursday - Shoulders and Core Stability
Have a 15 minute jog to warm up, then head for the weights room.

Set up the bench in an upright position. Warm up with 15kg dumbbells, by pushing them above you head. Now take the 20kg weights and repeat the previous motion 12 times. 3 sets of 12 reps again. Rest for 5 minutes again. Now take the 10kg dumbbells and raise your arms one at a time out in front of you. You will be able to feel this in your upper shoulder. Because you are using a lighter weight, try and do 3 sets of 15 reps. Now take the 7.5kg or 5kg weights and do the same motion but out to the side. Raising your arms up and holding them at the top for 5 seconds. Do 2 sets of 8 reps.

Now head to the mats. A lot of stretching is essential to become a good golfer. The more you do, you will find that your golf swing becomes easier to get in places that you need to be, as well as hitting it a lot further.

Friday - Biceps
Have a 15 minute run to warm up and depending how you feel maybe do a bit more cardio for half an hour or so. Enter the weights room and take hold of the W-bar.

Place 12.5kg on each end of the bar and do 4 sets of 12 reps. Don’t forget to stretch!! Then sit on the bench with your back upright and take the 15kg dumbbells and arm curl. Again 4 sets of 12 reps. Finally place your arm over the bench so the bench tucks under armpit. Using the 10kg or 7.5kg weights. Arm curl again but make sure your forearm touches the bench on the way down. 3 sets of 12 reps the as many as you can after that. Now stretch.

You can work out at the weekends but it is best to let your body rest.

REMEMBER - “GO HARD OR GO HOME”

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