Dumbbells more often as they can be used to hit several body parts, such as chest, biceps, triceps, shoulders.
Bench press only once a week.
Sit ups you can do twice a week and be ok or do every day (depends on person I have found) no definate answer
Do legs once a week and calves 3 times a week.
for arms you want to do a split
biceps one day with another body part
do about 9 sets max with about 8-12 reps
do the same for triceps. |