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Francis Li

Male, 46 years old

Routine: Day 15 - 28 day

Wednesday, September 12, 2012 at 5:46pm PDT

  • a. Bench Press - Smith
    b. Fly - Dumbbell

  • 1a
    105 lb x
    10
  • 1b
    20 lb x
    6
  • 2a
    65 lb x
    6
  • 2b
    15 lb x
    8
  • 3a
    65 lb x
    6
  • 3b
    15 lb x
    5

  • a. Bent-over Row - Smith
    b. Pullover - Dumbbell

  • 4a
    85 lb x
    10
  • 4b
    30 lb x
    8
  • 5a
    85 lb x
    10
  • 5b
    30 lb x
    6
  • 6a
    85 lb x
    5
  • 6b
    30 lb x
    4

  • a. Curl - EZ Curl Bar
    b. Incline Curl - Dumbbell

  • 7a
    50 lb x
    10
  • 7b
    15 lb x
    4
  • 8a
    50 lb x
    2
  • 8b
    15 lb x
    3

  • a. Standing Calf Raise - Lever
    b. Seated Calf Press - Lever

  • 9a
    70 lb x
    10
  • 9b
    130 lb x
    10
  • 10a
    70 lb x
    7
  • 10b
    130 lb x
    6

  • Shrug - Dumbbell

  • 11
    35 lb x
    19
  • 12
    35 lb x
    12
  • 13
    40 lb x
    10
  • 14
    40 lb x
    7

  • Sit-up - Bodyweight/Weighted

  • 15
    0 lb x
    8

  • Hyperextension (45-degree) - Bodyweight/Weighted

  • 16
    0 lb x
    10

  • Rotator Cuff Raise - Dumbbell

  • 17
    12 lb x
    10
  • 18
    12 lb x
    6