Workout Routines | Bally Workout Routines | Bally Total Fitness

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Workout Routines

We offer different workout routines to match your level of fitness. To accommodate for busy schedules sets of weightlifting exercises for both three and five day programs have been provided.

Bally Basic Weight Loss Program Bally Basic Muscle Development Plan

Bally Basic Weight Loss Program
3 day a week program Days 1,3,5 5-10 minute warm-up 30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate** 5-10 minute cool-down 10 minutes stretching 1 set of 8-12 repetitions: Leg extension Leg curl Chest Press Shoulder Press Seated row Bicep curl Tricep extension Abdominal crunch	5 day a week program Days 1,3,5 5-10 minute warm-up 30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate 5-10 minute cool-down 10 minutes stretching 1 set of 8-12 repetitions:: Leg extension Leg curl Chest Press Shoulder Press Seated row Bicep curl Tricep extension Days 2,4 5-10 minute warm-up 30 minutes of cardiovascular activity at 60%-80% of predicted maximum heart rate 5-10 minute cool-down 10 minutes stretching 3 sets of 15-20 repetitions: Abdominal crunch
* If time allows, choose the five day plan for best results. ** Predicted maximum heart rate (MHR) is 220 less your age. For example, for a 22 year old, the MHR = 220 - 22 = 198.

Bally Basic Muscle Development Plan
3 day a week program Days 1,3,5 5-10 minute warm-upp 20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate** 5-10 minute cool-down 10 minutes stretching 3 sets of 8-12 repetitions: Leg press Leg extension Leg curl Chest Press Inline chest press Lat pull down Seated row Shoulder Press Triceps extension Biceps curl Abdominal crunch	5 day a week program Days 1,4 5-10 minute warm-up 20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate 5-10 minute cool-down 10 minutes stretching 3 sets of 8-12 repetitions: Leg press Leg extension Leg curl Standing/seated calf raise Lat pull down Seated row Biceps curl Days 2,5 5-10 minute warm-up 20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate 10 minutes stretching 3 sets of 8-12 repetitions: Chest Press Inline chest press Shoulder Press Lateral raise Triceps extension Triceps push down Abdominal crunch Day 3 5-10 minute warm-up 30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate** 5-10 minute cool-down 10 minutes stretching 3 sets of 15-20 repetitions: Abdominal crunch
* If time allows, choose the five day plan for best results. ** Predicted maximum heart rate (MHR) is 220 less your age. For example, for a 22 year old, the MHR = 220 - 22 = 198.