ShapeFit.com

[janbi]

monday - thursday

chest

incline bench press 4 sest 10-8-6-4
incline dumbell press 4 sets 10-8-6-4
incline flys 4 sets 10-8-6-4
dips 4 sets to failure

back

pull up with wide grib 4 sets 10-8-6-4
pull up to neck 4 sets 10-8-6-4
pentley row 4 sets 10-8-6-4
deadlift 4 sets 10-8-6-4


tuesday - friday


shoulders

overhead dumbell press 4 sets 10-8-6-4
Bent Over Rear Deltoid press 4 sets 10-8-6-4
barbell neck press 4 sets 10-8-6-4
Side Lateral Deltoid Raises 4 sets 10-8-6-4


biceps

barbell curls 4 sets 10-8-6-4
dumbell curls 4 sets 10-8-6-4
scout curl 4 sets 10-8-6-4

triceps

close girb bench press 4 sets 10-8-6-4
push downs 4 sets 10-8-6-4
triceps extension 4 sets 10-8-6-4



i never train my legs except my calfs couse i am a dancer
every day i train my calfs for a good jump

abs i train like this : one day upper and mid section with crunch cable crunch
another day i train lower abs with knee raising or lying legs up

pls comment my work out
thanks for your help

[swanso5]

probably too much vol (sets/reps totalled)...reps too low for isolation exercises although i wouldn't do any iso's anyway...full body workotus are best for 95% of the population recovery wise...i don't care what you are, everyone should train legs and the fact your dancer means you should even more