Riverside Fitness Centre
Riverside Adventures and Fitness Centre
Riverside Adventures
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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
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

Weightlifting and Fitness


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