| |
|
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
- Warm up on the treadmill (5mins.) 50-60% MHR
- 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
- Weight Training as outlined below
- Cool Down – 5 min. on the treadmill (5mins.)
50-60% MHR
- 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 |
|
 |
