Summer Workout for Dance Workout

Author Ari PenaFitness Level BeginnerType Muscular Definition
Days in Plan 7 Days Rest Between Sets:
1:00-1:30 minutes
Duration120 Min per session
This is a four day split workout following the pattern of ABCDABX and focusing on the upper body. It should be completed all days of the week except for Sunday, your resting day.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 80
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 5
Day 1 - Back
Chin-Ups Exercise Picture 1. Chin-Ups
Sets: 3Reps: 5
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 20
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 20
Day 1 - Biceps
Chin-Ups Exercise Picture 1. Chin-Ups
Sets: 3Reps: 5
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 20
Preacher Curls Exercise Picture 3. Preacher Curls
Sets: 3Reps: 20
Close Grip Pulldowns Exercise Picture 4. Close Grip Pulldowns
Sets: 3Reps: 20
Lat Pulldown Exercise Picture 5. Lat Pulldown
Sets: 3Reps: 20
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 30 Min Intensity: 75%
Day 2 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 80
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 5
Day 2 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 15 Min Intensity: 75%
Day 2 - Chest
Dips Exercise Picture 1. Dips
Sets: 3Reps: 5
Machine Flyes (Pec Deck) Exercise Picture 2. Machine Flyes (Pec Deck)
Sets: 3Reps: 20
Machine Bench Press(Vertical Press) Exercise Picture 3. Machine Bench Press(Vertical Press)
Sets: 3Reps: 20
Day 2 - Triceps
Dips Exercise Picture 1. Dips
Sets: 3Reps: 5
Machine Military or Shoulder Press Exercise Picture 2. Machine Military or Shoulder Press
Sets: 3Reps: 20
Incline Cable Triceps Extensions Exercise Picture 3. Incline Cable Triceps Extensions
Sets: 3Reps: 20
Machine Bench Press(Vertical Press) Exercise Picture 4. Machine Bench Press(Vertical Press)
Sets: 3Reps: 20
Day 3 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 80
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 5
Day 3 - Cardio
Rowing Ergometer Exercise Picture 1. Rowing Ergometer
Duration: 30 Min Intensity: 75%
Day 3 - Hamstring
Leg Curl or Hamstring Curl Exercise Picture 1. Leg Curl or Hamstring Curl
Sets: 3Reps: 20
Leg Press Exercise Picture 2. Leg Press
Sets: 3Reps: 20
Day 3 - Quadricep
Leg Extension Exercise Picture 1. Leg Extension
Sets: 3Reps: 20
Cable Bent-Leg Deadlift Exercise Picture 2. Cable Bent-Leg Deadlift
Sets: 3Reps: 20
Hip Abduction Exercise Picture 3. Hip Abduction
Sets: 3Reps: 20
Leg Press Exercise Picture 4. Leg Press
Sets: 3Reps: 20
Day 4 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 80
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 5
Day 4 - Calf
Day 4 - Cardio
Stepper Exercise Picture 1. Stepper
Duration: 30 Min Intensity: 75%
Day 4 - Oblique
Cable Side Bends Exercise Picture 1. Cable Side Bends
Sets: 3Reps: 20
Day 4 - Shoulders
Smith Machine Incline Press Exercise Picture 1. Smith Machine Incline Press
Sets: 3Reps: 20
Machine Bench Press(Vertical Press) Exercise Picture 2. Machine Bench Press(Vertical Press)
Sets: 3Reps: 20
Machine Military Press (Shoulder Press) Exercise Picture 3. Machine Military Press (Shoulder Press)
Sets: 3Reps: 20
Day 5 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 80
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 5
Day 5 - Back
Chin-Ups Exercise Picture 1. Chin-Ups
Sets: 3Reps: 5
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 20
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 20
Day 5 - Biceps
Chin-Ups Exercise Picture 1. Chin-Ups
Sets: 3Reps: 5
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 20
Preacher Curls Exercise Picture 3. Preacher Curls
Sets: 3Reps: 20
Close Grip Pulldowns Exercise Picture 4. Close Grip Pulldowns
Sets: 3Reps: 20
Lat Pulldown Exercise Picture 5. Lat Pulldown
Sets: 3Reps: 20
Day 5 - Cardio
Swimming Exercise Picture 1. Swimming
Duration: 30 Min Intensity: 75%
Day 6 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 80
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 5
Day 6 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 30 Min Intensity: 75%
Day 6 - Chest
Dips Exercise Picture 1. Dips
Sets: 3Reps: 5
Machine Flyes (Pec Deck) Exercise Picture 2. Machine Flyes (Pec Deck)
Sets: 3Reps: 20
Machine Bench Press(Vertical Press) Exercise Picture 3. Machine Bench Press(Vertical Press)
Sets: 3Reps: 20
Day 6 - Triceps
Dips Exercise Picture 1. Dips
Sets: 3Reps: 5
Machine Military or Shoulder Press Exercise Picture 2. Machine Military or Shoulder Press
Sets: 3Reps: 20
Incline Cable Triceps Extensions Exercise Picture 3. Incline Cable Triceps Extensions
Sets: 3Reps: 20
Machine Bench Press(Vertical Press) Exercise Picture 4. Machine Bench Press(Vertical Press)
Sets: 3Reps: 20
Day 7 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Summer Workout for Dance Basics

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