Riverside Fitness Centre
Riverside Adventures and Fitness Centre
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The Machine Circuit - Training Program

Frequency Intensity Time Type
3 x per week Cardio – 65-75% MHR
Weights - 70% 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 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 3 sets of the first Circuit
  4. Do a cardio session (5–10mins.) training between 65-75% MHR
  5. Do 3 sets of the second Circuit
  6. Do a cardio session (5–10mins.) training between 65-75% MHR
  7. Do 3 sets of the third Circuit
  8. Do a cardio session (5–10mins.) training between 65-75% MHR
  9. Do 3 sets of the final Circuit
  10. Do a cool down on a cardio machine, followed by some stretching
 Cardio (Warm Up) 10-20 minutes
Leg Extension Machine
Leg Curl Machine
Leg Press Machine 		12-15 Reps for 3 sets
12-15 Reps for 3 sets
12-15 Reps for 3 sets
 Cardio 5-10 minutes
Chest Press Machine
Lat Pull Down Machine
Cable Row on Stability Ball 		12-15 Reps for 3 sets
12-15 Reps for 3 sets
12-15 Reps for 3 sets
 Cardio 5-10 minutes
Shoulder Press Machine
Bicep Curl Machine
Tricep Extension Machine 		12-15 Reps for 3 sets
12-15 Reps for 3 sets
12-15 Reps for 3 sets
 Cardio 5-10 minutes
Ab Crunch Machine
Back Extension Machine
Leg Drops (Lower Abs) 		12-15 Reps for 3 sets
12-15 Reps for 3 sets
12-15 Reps for 3 sets
 Cool Down and Stretching  
  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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