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

home about us membership informationtraining programs

 
         
   

4 Day Split Training Program

  Exercise Sets Reps
Day 1      
UPPER BODY Cable Rows
Incline Dumbbell Biceps Curls
Chest Press Machine
Shoulder Press Machine
Triceps Extension Machine
Machine Crunch
3
3
3
3
3
3
8-10
8-10
8-10
8-10
8-10
10-15
Day 2      
LOWER BODY Leg Press Machine
Leg Curls Machine
Leg Extensions Machine
Hip adduction Machine
Hip abduction Machine
Dumbbell Squats
Back Extensions
3
3
3
3
3
3
3
8-10
8-10
8-10
8-10
8-10
8-10
10-15
Day 3      
UPPER BODY Incline Dumbbell Chest Press
Shoulder Raises (front/side)
Cable Triceps Rope Extension
Lat Pull Down Machine
Biceps Curl Machine
Machine Crunch
3
3
3
3
3
3
8-10
8-10
8-10
8-10
8-10
10-15
Day 4      
LOWER BODY Leg Curls
Leg Extensions
Leg Press
Hip adduction
Hip adduction
Upside-down Bosu Squats
Back Extensions
3
3
3
3
3
3
3
8-10
8-10
8-10
8-10
8-10
8-10
10-15
  • For the first week or two do only 2 sets per exercise – until your body becomes acclimatized
  • Rest only 45 seconds between sets
  • Choose a weight that allows you to hit at least 8 reps on your first set and no more than 10 on your third set

 

  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