49 Day – Ian – Back and Arms
Back and Arms
A Superset is when you do two exercises back to back. If you see a letter followed by a number that represents a superset and you are to perform one set of that exercise followed by a set of the following exercise.
Beginner
Arms (Biceps and Triceps)
| Exercise |
Sets and Reps |
Weight |
| (A-1) Dips |
4 sets of 15 |
|
| (A-2) Concentration Curls |
4 sets of 15 |
Light weight |
| (B-1) Single Arm French Press |
4 sets of 12 |
Light weight |
| (B-2) 21’s |
4 sets of 21’s |
Light weight |
| (C-1) Kickbacks |
5 sets of 10 |
Light weight |
| (C-2) Magnet Curls |
5 sets of 10 |
Light weight |
Back
| Exercise |
Sets and Reps |
Weight |
| Supermans |
5 sets of 8-12 |
|
| Rows with Dumbbells |
5 sets of 10 |
Light weight |
| SB Back Extensions |
5 sets of 10 |
Light weight |
| Bent over Pulses w/dumbbells |
5 sets of 10 |
Light weight |
| Reverse Fly w/resistance bands |
5 sets of 10 |
Light resistance w/band |
| Single Arm Lat Pulldown w/resistance bands |
5 sets of 10 |
Light resistance w/band |
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