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The Split Circuit - Training Program

Frequency Intensity Time Type
3 x per week Cardio – 65-75% MHR
Weights - 70-80% of 1RM
Depending on the amount of time devoted to Cardio, this routine should take 45 minutes to 1 hour A combination of Cardio & Weight training to build strength and keep the heart rate elevated
WEEKLY PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Circuit Training Rest Circuit Training Rest Circuit Training Rest Active Rest

PROGRAM ORDER

  1. Warm up on the treadmill (5mins.) 50-60% MHR
  2. Begin a cardio session (10–20mins.) training between 65-75% MHR
  3. Do 4 sets of Group 1
  4. Do a cardio session (5–10mins.) training between 65-75% MHR
  5. Do 2 sets of the Group 2 Circuit
  6. Do a cardio session (5–10mins.) training between 65-75% MHR
  7. Do 3 sets of the Group 3 Circuit
  8. Do a cool down on a cardio machine, followed by some stretching
DAY 1    
Group 1 Chest Press Machine 4 sets of 8 – 10 reps
Group 2 Reverse Wood Chops
Reverse Grip Lat Pull Downs
Upside Down Bosu Squat
2 sets of 8 – 10 reps
2 sets of 8 – 10 reps
2 sets of 12 – 15 reps
Group 3 Bicep Curl Machine
Tricep Extension Machine
Stability Ball Leg Drop Pass
2 sets of 8 – 10 reps
2 sets of 8 – 10 reps
2 sets of 12 – 15 reps

DAY 2    
Group 1 Leg Press Machine 4 sets of 8 – 10 reps
Group 2 Upside Down Bosu Push Up
Hamstring Curl Machine
Leg Extension Machine
2 sets of 12 – 15 reps
2 sets of 8 – 10 reps
2 sets of 8 – 10 reps
Group 3 Shoulder Press Machine
Stability Ball Dips
Pendulums with Stability Ball
2 sets of 8 – 10 reps
2 sets of 8 – 10 reps
2 sets of 12 – 15 reps

DAY 3    
Group 1 Seated Cable Rows 4 sets of 8 – 10 reps
Group 2 Bench Jump Up with Med Ball 
Shoulder Dumbbell Lateral Raise
Cable Trunk Twists
2 sets of 12 – 15 reps
2 sets of 8 – 10 reps
2 sets of 12 – 15 reps
Group 3 Single Arm Cable Bicep Curl
Stability Ball Knee Ins
Back Extension Machine
2 sets of 8 – 10 reps
2 sets of 8 – 10 reps
2 sets of 12 – 15 reps
  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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