Golf is a full body game. There is so much information on how to work out. But i would not do golf specific work outs unless you have some decent overall physical body conditioning. For one, overall health will increase your endurance on the course and help your golf game and your life.
Quads
Full Squat, i know some people say its bad for your knees, this is false, full squats strengthen the knees and increase hip flexor flexibility. I would recommend starting off just using your own body weight, or if this is to much, get two resistance bands, tie them off and then hold on to one in each hand as you go down, this will help with balance. Place your feet just at or just outside shoulder width apart. Point your feet 30 degrees out, do not keep them straight. The key is to lower yourself vertically, meaning keeping your shoudlers moving in a vertical line, not shifting forward or backward. To do this you must have your hips tuck back as you lower down. Go down so your knees are just below parallel, then raise up firing your hips forward.
Split Squats, place one foot about 3 feet behind you. What you want to do is lower your self down till your front leg is 90 degrees, then lift yourself up, keep your upper body moving in a vertical line
Gluts
youtube any of the glut exercises by Bret Contreras, he's done a tone of research on glut exercises. But you can modify alot of them to be body weight or lighter weight. He does a ton of heavy barbell stuff, but the movements what counts
Hip Thrusters, http://www.youtube.com/watch?v=vZuM4pB4duQ
Hamstrings,
Deadlifts, back extensions
Chest
Dumbbell bench press, chest flies
upper back
dumbbell rows, face pulls
Shoulders
shoulder press, lateral raises
Lats
Alot of back exercises work lats, but you can do kneeling cable pull downs or if possible chin ups and pull ups
Biceps
Bicep curls, concentration curls
Triceps
Rope cable extensions
any needed explanations, go to youtube
Basically what i do is hit every area 2-3 times per week in a full body workout. I would start off lighter than you think and see how many reps you can do, if you can do 15 or more, than add 5 lbs and try again. You want to get to 6-8 reps. Also, doing the light first will help you get use to the exercise. Remember, DO NOT rush the movements, for example, no using your legs to help with shoulder press, like a jumping motion, that's cheating. Remember all movements should not be stressfull, you should be able to do them in fluid motions, 1 second up, 1 second down. If you want to do harder, 1 second up, then take longer to go down.
My Core work out is a good one i think
1-3) first three exercises of P90 X ab ripper
Band Static Hold, take a resistance band, tie off one end, grab it so you are always in tension. Then holding the band away from your body, turn so your arms form a 90 degree angle with the band. Contract your abs to keep yourself from rotating. Hold for 30 seconds, then pulse by rotating back and forth for 15 reps.
Band side bends, step on the resistance band near the handle, then grab the end. Perform a side bend, only grab one side
Bench Leg Lifts, Lay on the bench, bring your chin to your chest, raise and lower your legs from horizontal to vertical, your butt should just be on the bence
Bosu Ball work, http://www.youtube.com/watch?v=YpWhDADsJVM , these are painfull ;)
Crunches, i like to lay down on an incline, take two dumbbells, keeping my arms vertical push up in a crunch, this is a pretty nasty variant ;)
Planks and side planks, hold each for how ever long you can.
After that your abs should be destroyed :p
After gaining sufficient ability, you can add things in like cable chops, and medicine ball plyometrics. Just learning how to sprint will help because that trains fast muscle fibers in the legs and gluts. Which fire fast in the downswing.
