June 17, 2021

Sharks are known for their aggression — they’re strong, they’re agile, they intimidate. Although Greg Norman got his nickname from his playing style, get this guy in a gym and you’ll wonder if it’s really just based on his time on the golf course.

At 66 it’s clear he hasn’t missed a beat. When asked on our latest video production what he benches, he gave a cool, “I don’t know, but I’d guess between 250 and 270.”

Although his workouts have changed quite a bit from his playing days, he still tries to get some movement in 5 days per week. Here’s what a workout looks like for him.

Versa Climber

It doesn’t have to be a versa climber, but that’s Greg’s choice for getting his heart pumping before lifting. He uses his MARQ® Golfer watch to check his heart rate and aims for 160-180 beats per minute.

Bicep Concentration Curl (3 sets/12 reps)

Get a dumbbell, whatever weight you’re comfortable with, and sit down with the elbow of your lifting arm placed on the inside of your same side leg. Curl your arm upward until you feel your bicep squeeze. Release and repeat.

Cable Bicep Curls (3 sets/12 reps)

First make sure there’s a single handlebar connected to the cable of the machine, then choose a weight that makes sense for your strength. Get into a strong, athletic position with your knees slightly bent in a squat, stick your butt out and squeeze your abs. Do a slow curl, up and down and in a controlled motion.

Triceps Extensions (3 sets/12 reps)

There are many ways to do this move, but here’s how Greg does it in the gym: lean over with your feet shoulder-width apart and engage your core. Pick up a dumbbell and let your arm hang at a 90-degree angle and extend it back into a full extension.

Cable Triceps Extension (3 sets/12 reps)

Attach the rope handles to the cable machine and position them behind your head — make sure you’re facing away from the weight. Now push the cable forward with both hands so your arms are fully extended out in front of you. Continue to push forward and let it pull back again, feeling your triceps engage.

Shoulder Dumbbell Raises (3 sets/12 reps)

Hold a dumbbell in each hand. Stand straight up with your core tight while letting your arms hang by your side. Simply lift each weight out in front (backs of hands toward the sky) to shoulder height and lower slowly. Alternate each arm and never lock your elbows.

Shoulder Dumbbell Curls (3 sets/12 reps)

Much like the workout above, this one requires two dumbbells. Stand in a similar position, with your legs a little wider, core still engaged. This time, hold the weights out front in a 90-degree position. Lift both arms up simultaneously to shoulder height and lower, working traps and shoulders.

Medicine Ball Throw (as many as you can)

Work on your stability and build your core with this move. Stand on half a balance ball while holding a medicine ball. Keep your body square to the target (Greg usually uses a trampoline positioned about 15 feet away), engage your core, glutes and legs as you lift the medicine ball over your head and throw it at the trampoline. Be sure to catch it as it rebounds.  

For Your Swing

This move engages your whole body and is great for strengthening and building stability for your golf swing. Get two dumbbells and get into your swing stance. Let your arms hang down in front and then rotate each arm back, all the way above your head (mimicking a golf swing), then come back down. Watch the video below to see Greg demonstrate this move.

Disclaimer: Keep in mind these exercises were given to Greg by a trainer. Before you try them, be sure to talk with a professional about what is right for you.