BALANCED TRAINING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

pucticah on July 14, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Abs, Back, Thighs, Calves, Shoulders, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	-	60
	-	-	60
	-	-	60
	-	-	60
Incline Barbell Press	-	-	60
	-	-	60
	-	-	60
Decline Barbell Press	-	-	60
	-	-	60
	-	-	60
Machine Wide Fly	-	-	60
	-	-	60
	-	-	60
	-	-	60
Abs
Ball Crunches	-	15	30
	-	15	30
	-	15	30
	-	15	30
Hanging Leg Raises	-	10	30
	-	10	30
	-	10	30
	-	10	30
Dumbbell Side Bends	40 lbs.	12	30
	40 lbs.	12	30
	40 lbs.	12	30
	40 lbs.	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60
Lat Pulldown with Neutral Grip	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Pull Ups	-	5	60
	-	5	60
	-	5	60
	-	5	60
Abs
Bridge (Plank)	-	-	30
	-	-	30
	-	-	30
Medicine Ball Rotations	-	20	30
	-	20	30
	-	20	30
	-	20	30
Leg Raises	-	15	30
	-	15	30
	-	15	30
	-	15	30
Side Crunches	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0 miles	30	-

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