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Beginner's Training Program

CARDIO

Start with warming up on a cardio machine for a few minutes and then increase the speed or resistance to a slightly challenging level for about 15-20 minutes of cardio. Over the next few weeks you can gradually increase the duration or the intensity of the cardio.  Feel free to switch between the different machines maintaining a target heart rate range of 60-70%MHR.

WEIGHT TRAINING

Day 1 Exercise Sets Reps
  Chest Press Machine
2
12-15
  Cable Row
2
12-15
  Shoulder Press
2
12-15
  Lat Pull Down
2
12-15
  Bicep Curl Machine
2
12-15
  Tricep Extension Machine
2
12-15
   
 
Day 2 Seated Leg Press Machine
2
12-15
  Leg Extension Machine
2
12-15
  Leg Curl Machine
2
12-15
  Inner Thigh Machine
2
12-15
  Outer Thigh Machine
2
12-15
  Ab Crunch Machine
2
12-15
  Back Extension Machine
2
12-15
  • Its always a good idea to do some stretching after weight training
  • Be sure to execute the exercises with a nice and steady pace; 1-1-2
  • Rest only 30 seconds between sets
  • After about 4 weeks, when you become accustomed to the workouts add another set or talk to Ty about switching things around.
  Fitness Centre
         

Riverside Fitness Centre
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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