Riverside Fitness Centre
Riverside Adventures and Fitness Centre
Riverside Adventures
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5 Day Split Training Program

Frequency
To be done 5 days a week in the gym with 1 day a week spend dirt biking

Intensity
Cardio – steady 70-80% MHR or
Interval ranging from 60-90% MHR

Time
The cardio sessions should last for approximately 25 minutes; weight training for approximately 35 minutes; stretching for approximately 10 minutes for a total of 75 minutes per workout.

Type
Weight training that focuses on strength early in the week and on endurance later in the week
Medium runs to increase cardio endurance and interval runs to improve cardio intensity

WEEKLY PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest, Back, Abs Shoulders, Arms Legs Chest, Back, Abs Shoulders, Arms Dirt Biking Rest
Med. Run Interval Cardio Med. Run Interval Cardio Med. Run    

PROGRAM ORDER

  1. Warm up on the treadmill (5mins.) 50-60% MHR
  2. Cardio – 20 minutes of interval training on the treadmill (2 min. 60% MHR, 2 min. 75% MHR, 1 min 90% MHR – repeat 4 times) or steady running (70-80% MHR) on the treadmill, according to the program outline.  Followed by dynamic stretching
  3. Weight Training as outlined below
  4. Cool Down – 5 min. on the treadmill (5mins.) 50-60% MHR
  5. Stretching
WEIGHT TRAINING
  Exercise Sets Mon Reps Thurs Reps
Monday/Thursday Incline Bench Press
Stability Ball Chest Flyes
Wide Grip Cable Rows
Reverse Pull Downs
Crunch  (M)/Hanging Knee Raise (T)
Back Extensions
Trunk Twists
3
3
3
3
3
3
3
6-8
6-8
6-8
6-8
12-15
12-15
12-15
10-12
10-12
10-12
10-12
12-15
12-15
12-15
Tuesday/Friday Dumbbell Press
Lateral Dumbbell Raises
Reverse Cable Flyes
Barbell Curls
Lying Tri Extensions
Wrist Curls
3
3
3
3
3
3
6-8
6-8
6-8
6-8
6-8
12-15
10-12
10-12
10-12
10-12
10-12
12-15
Wednesday Leg Extensions
Stability Ball Leg Curls
Lunges
Leg Press
Calf Raises
3
3
3
3
3
8-10
8-10
8-10
8-10
12-15
 

*On Mon, Tues, Wed – Rest 60-90 sec. between reps.
  On Thurs, Fri – Rest only 45 sec. between sets

  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


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