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

Riverside Adventures Ltd. Wells Gray Provincial Park Clearwater, British Columbia, Canada Box 2538, Clearwater, BC, V0E 1N0 250 674 0001 Fax: 250 674 0015 Call us Toll Free: 1 877 674 0001 Email: info@riveradventures.ca