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ADVRider Program Charts

The document outlines two fitness programs - Phase I and Phase II. Phase I includes two versions (A and B) that focus on different exercises for warming up, strength training, cardio, and flexibility each session. Phase II also includes two versions (A and B) that consist of 4-5 exercise combinations targeting specific body parts like abs, chest, back, shoulders, arms, and legs, along with cardio and stretching. The programs provide exercise options, sets, reps, and duration for a comprehensive full-body routine.

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Thomas Exler
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191 views5 pages

ADVRider Program Charts

The document outlines two fitness programs - Phase I and Phase II. Phase I includes two versions (A and B) that focus on different exercises for warming up, strength training, cardio, and flexibility each session. Phase II also includes two versions (A and B) that consist of 4-5 exercise combinations targeting specific body parts like abs, chest, back, shoulders, arms, and legs, along with cardio and stretching. The programs provide exercise options, sets, reps, and duration for a comprehensive full-body routine.

Uploaded by

Thomas Exler
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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ADVENTURE RIDER Fitness Program - Phase I (Version A)

Documentation (per workout)


Bodypart Exercise Set/Reps Time (min)
Bike or na
Warm-up

Treadmill or na
All 5'-10'
other… na
Stretching na
Abs & lower Crunches 3*12
back Hyperextensions 3*12
Seated calf raises 3*12
Strength Training

Legs Leg curls 3*12


Leg press 3*12
20'-40'
Benchpress 3*12
Chest & Back
Lat pulldown 3*12
Bizeps& Seated dumbell curl 3*12
Shoulders& Side lateral raise 3*12
Trizeps Trizeps extensions 3*12
Bike or na
Endurance

Cardio-
Treadmill or na
vascular 20'-…..
Mountain Bike na
system
other… na
Psoas stretch 1-3*30''
Lower back stretch 1-3*30''
Flexibility

Harmstrings 1-3*30''
See Exercise 10'-20'
Calves 1-3*30''
Front leg 1-3*30''
other… 1-3*30''
by Anton Griessner: [email protected]
ADVENTURE RIDER Fitness Program - Phase I (Version B)
Documentation (per workout)
Bodypart Exercise Set/Reps Time (min)
Bike or na
Warm-up

Treadmill or na
All 5'-10'
other… na
Stretching na
Abs & lower Lunges 3*12
back Dead lifts 3*12
Standing calf raises 3*12
Strength Training

Legs Leg curls 3*12


Squats 3*12
20'-40'
Dumbell flys 3*12
Chest & Back
Chin ups 3*12
Bizeps& Barbell curls 3*12
Shoulders& Press behind neck 3*12
Trizeps French press 3*12
Bike or na
Endurance

Cardio-
Treadmill or na
vascular 20'-…..
Mountain Bike na
system
other… na
Psoas stretch 1-3*30''
Lower back stretch 1-3*30''
Flexibility

Harmstrings 1-3*30''
See Exercise 10'-20'
Calves 1-3*30''
Front leg 1-3*30''
other… 1-3*30''
by Anton Griessner: [email protected]
ADVENTURE RIDER Fitness Program - Phase II (Version A)
Date/bodyweight
Program A1 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12
Program A , Covering Abs,

Crunches
Comb. 1*
Dumbell Flyes
Leg Raises (Abs)
Chest and Legs

Comb. 2*
Incline Bench Press SM
Leg Curls
Comb. 3* Calf Raises Seated
1-3

Leg Extensions
Donkey Calf Raises
Comb. 4*
Leg Press
Cardio (20-40 minutes)
Stretching (10+ min)

Date/bodyweight
Program B1 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12
Lat Pulldown behind N.
Program B , Covering Back,

Comb. 1*
Shoulders, Arms and Lower

Side Lateral Raise


Long Pulley
Comb. 2*
Overhead Press on M.
Incline Dumbell Curls
Comb. 3*
Back

One Arm Triceps Ext.


Scott Curls
Comb. 4*
1-3

Incline Triceps Extens.


Hyperextensions
Comb. 5*
Crunches/Sit ups
Cardio (20-40 minutes)
Stretching (10+ min)
* Comb.(ination) means that these exercises are performed together. E.g. 1 set of pulldowns is immediately follwed by one set of flyes.
Then comes a short break (only as long as you need to catch your breath) followed by another 2 combinations!
by Anton Griessner: [email protected]
ADVENTURE RIDER Fitness Program - Phase II (Version B)
Date/bodyweight
Program A2 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12
Program A , Covering Abs,

Abs on Cross Over


Comb. 1*
Incline Bench Press
Leg Raises (Abs)
Chest and Legs

Comb. 2*
Dumbell Flyes
Leg Curls
Comb. 3* Calf Raises Seated
1-3

Front Squats
Calf Raises Standing
Comb. 4*
Leg Extension
Cardio (20-40 minutes)
Stretching (10+ min)

Date/bodyweight
Program B2 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12
Lat Pulldown before H.
Program B , Covering Back,

Comb. 1*
Shoulders, Arms and Lower

Dumbell Presses
Bend Forward Rowing
Comb. 2*
Side Lateral Raises
Alternate Dumbell Curls
Comb. 3*
Back

Pushdowns (Lat Mach.)


Concentration Curls
Comb. 4*
1-3

SZ Triceps Extensions
Stiff-leg Deadlifts
Comb. 5*
Crunches
Cardio (20-40 minutes)
Stretching (10+ min)
* Comb.(ination) means that these exercises are performed together. E.g. 1 set of pulldowns is immediately follwed by one set of flyes.
Then comes a short break (only as long as you need to catch your breath) followed by another 2 combinations!
by Anton Griessner: [email protected]
ADVENTURE RIDER Fitness Program - Phase II (Version C)
Date/bodyweight
Program A3 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12
Program A , Covering Abs,

Abs on Cross Over


Comb. 1*
Bench Press
Leg Raises (Abs)
Chest and Legs

Comb. 2*
Incline Dumbell Flyes
Leg Curls
Comb. 3* Calf Raises Standing
1-3

Squats
Donkey Calf Raises
Comb. 4*
Leg Extension
Cardio (20-40 minutes)
Stretching (10+ min)

Date/bodyweight
Program B3 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12 3*12
Wide Grip Chins
Program B , Covering Back,

Comb. 1*
Shoulders, Arms and Lower

Press Behind Neck


Long Pulley
Comb. 2*
Side Lateral Raises
Barbell Curls
Comb. 3*
Back

Pushdowns (Lat Mach.)


Incline Dumbell Curls
Comb. 4*
1-3

One Arm Tric Ext Beh N


Deadlift
Comb. 5*
Crunches
Cardio (20-40 minutes)
Stretching (10+ min)
* Comb.(ination) means that these exercises are performed together. E.g. 1 set of pulldowns is immediately follwed by one set of flyes.
Then comes a short break (only as long as you need to catch your breath) followed by another 2 combinations!
by Anton Griessner: [email protected]

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