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: agriessner@griessner.com
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: agriessner@griessner.com
 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: agriessner@griessner.com
 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: agriessner@griessner.com
 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: agriessner@griessner.com