Articles by Ian Buchanan II
\ Uncategorized December 29, 2016
75 Day – Ian – HIIT
HIIT Cardio
(HIGH INTENSITY INTERVAL TRAINING)
\ Uncategorized December 29, 2016
01 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.
\ Uncategorized December 29, 2016
74 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 |
\ Uncategorized December 29, 2016
73 Day – Ian – Rest
Rest Day!
Rest is just as important in an exercise routine as the exercising days itself. Taking days off from working out allows your muscles to recover and build muscle tissue as well as keeps you from over-training, positively affects your sleep, and even help your immune system from overheating! Take it easy today but make sure to not slack on your healthy food intake, don’t rest from good nutrition.
\ Uncategorized December 29, 2016
72 Day – Ian – Shoulders and Abs
Shoulder and Abs
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.
\ Uncategorized December 29, 2016
71 Day – Ian – HIIT
HIIT Cardio
(HIGH INTENSITY INTERVAL TRAINING)
\ Uncategorized December 29, 2016
70 Day – Ian – Legs and Glutes
Legs and Glutes
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.
\ Uncategorized December 29, 2016
69 Day – Ian – Rest
Rest Day!
Rest is just as important in an exercise routine as the exercising days itself. Taking days off from working out allows your muscles to recover and build muscle tissue as well as keeps you from over-training, positively affects your sleep, and even help your immune system from overheating! Take it easy today but make sure to not slack on your healthy food intake, don’t rest from good nutrition.