Riverside Fitness Centre
Riverside Adventures and Fitness Centre
Riverside Adventures
Guest House
Sun Peaks Condo

home about us membership informationtraining programs

 
         
   

3 Day Supersets - Workout Routine

Exercise Day 1 Day 2 Day 3
SUPERSET #1      
Chest Press Machine 4 of 6-8 3 of 8-10 2 of 12-15
Cable Row with Long Bar 4 of 6-8 3 of 8-10 2 of 12-15
SUPERSET #2      
Shoulder Press Machine 4 of 6-8 3 of 8-10 2 of 12-15
Straight Arm Pull Downs 4 of 6-8 3 of 8-10 2 of 12-15
SUPERSET #3      
Bicep Curl Machine 4 of 6-8 3 of 8-10 2 of 12-15
Tricep Press Machine 4 of 6-8 3 of 8-10 2 of 12-15
SUPERSET #4      
Leg Extensions 4 of 6-8 3 of 8-10 2 of 12-15
Leg Curl Machine 4 of 6-8 3 of 8-10 2 of 12-15
SUPERSET #5      
Ab Crunch Machine 3 of 12-15 3 of 12-15 3 of 12-15
Back Extension Machine 3 of 12-15 3 of 12-15 3 of 12-15
  • Rest for about 105 seconds between sets on day 1
  • Rest for about 75 seconds between sets on day 2
  • Rest for about 45 seconds between sets on day 2
  • Lift at a controlled tempo of 1-1-3; 1 second up – 1 second at contraction – 3 seconds to lower.
  • The weights you lift on Day 1 will be heavier than those on Day 2 or 3
  • Choose a weight that allows you to get at least the bottom number of reps in the first set and no more than the top number in the last set.
  • Try this for 4 – 6 weeks and then switch to a different program.
  Fitness Centre
         

Riverside Adventures Ltd.
Wells Gray Provincial Park
58 Young Rd. Clearwater, BC, Canada
Mail: 204 Whymper Rd,
Clearwater, BC, V0E 1N2
Call/Text: 250 674 0001
Email: info@riveradventures.ca

Weightlifting and Fitness


home | about | membership | training | whitewater rafting | bc rafting |guest house | sun peaks condo | resources
Riverside Adventures, Clearwater, BC • www.riveradventures.ca • Website design by Clearwater BC Web Design & Marketing