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Francis Li

Male, 46 years old

Routine: Day 1 - Shoulders & Tris - 4 Day Split

Wednesday, January 22, 2014 at 11:48pm PST

  • Behind Neck Press - Smith

  • 1
    30 lb x
    12
  • 2
    45 lb x
    10
  • 3
    60 lb x
    8
  • 4
    60 lb x
    6

  • Shoulder Press - Smith

  • 5
    30 lb x
    12
  • 6
    45 lb x
    10
  • 7
    60 lb x
    4
  • 8
    60 lb x
    4

  • a. Upright Row - Cable
    b. Front Raise - Cable

  • 9a
    6 lb x
    12
  • 9b
    1.5 lb x
    12
  • 10a
    8.5 lb x
    10
  • 10b
    2 lb x
    10
  • 11a
    12.5 lb x
    8
  • 11b
    3.5 lb x
    8
  • 12a
    12.5 lb x
    8
  • 12b
    3.5 lb x
    7

  • a. Lateral Raise - Dumbbell
    b. Close Grip Upright Row - EZ Curl Bar

  • 13a
    15 lb x
    12
  • 13b
    35 lb x
    12
  • 14a
    20 lb x
    10
  • 14b
    50 lb x
    10
  • 15a
    32.5 lb x
    8
  • 15b
    70 lb x
    8
  • 16a
    32.5 lb x
    6
  • 16b
    70 lb x
    3

  • Shrug - EZ Curl Bar

  • 17
    130 lb x
    15
  • 18
    130 lb x
    15
  • 19
    130 lb x
    15

  • a. Lying Triceps Extension - EZ Curl Bar
    b. Close Grip Bench Press - Smith

  • 20a
    30 lb x
    12
  • 20b
    45 lb x
    12
  • 21a
    45 lb x
    10
  • 21b
    65 lb x
    10
  • 22a
    65 lb x
    7
  • 22b
    90 lb x
    8
  • 23a
    65 lb x
    5
  • 23b
    90 lb x
    5

  • Pushdown - Cable (Split rope handle)

  • 24
    4 lb x
    15
  • 25
    4 lb x
    15
  • 26
    4 lb x
    12