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An Upper Lower Split - Douglas Richardson
Training Program

  Exercise Sets Reps
Day 1      
UPPER BODY Chest Press Machine 3 12-15
  Cable Rows 3 12-15
  Shoulder Press Machine 3 12-15
  Lat Pull Down Machine 3 12-15
  Biceps Curl Machine 3 12-15
  Triceps Extension Machine 3 12-15
  Bench Leg Drops 3 12-15
  Bench Knee Tucks 3 12-15
Day 2      
LOWER BODY Squats with Stability Ball 3 12-15
  Leg Curls Machine 3 12-15
  Leg Extensions Machine 3 12-15
  Hip adduction (Inner Thigh) 3 12-15
  Hip abduction (Outer Thigh) 3 12-15
  Back Extensions 3 12-15
  The Plank 30-up to 30 sec.
  Crunch Machine 3 12-15
Day 3      
UPPER BODY Chest Press Machine 3 12-15
  Cable Rows 3 12-15
  Shoulder Raises (Front/Side) 3 12-15
  Lat Pull Down Machine 3 12-15
  Cable Tricep Extensions 3 12-15
  Cable Biceps Curls 3 12-15
  Bench Leg Drops 3 12-15
  Bench Knee Tucks 3 12-15
Day 4      
LOWER BODY Leg Extensions 3 12-15
  Leg Curls 3 12-15
  Squats with Stability Ball 3 12-15
  Hip adduction (Inner Thigh) 3 12-15
  Hip abduction (Outer Thigh) 3 12-15
  Back Extensions 3 12-15
  Side Plank 3 - up to 30 sec.
  Crunch Machine 3 12-15
  • For the first week or two do only 2 sets per exercise – until your body becomes acclimatized.
  • Rest only 45-60 seconds between sets.
  • Choose a weight that allows you to hit at least 12 reps on your first set and no more than 15 on your third set.

 

  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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