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Francis Li

Male, 46 years old

Routine: 10-8-6-15 Program

Saturday, July 8, 2023 at 3:23pm PDT

  • Squat - Barbell

  • 1
    135 lb x
    10
  • 2
    165 lb x
    8
  • 3
    185 lb x
    5
  • 4
    95 lb x
    15

  • a. Bench Press - Dumbbell
    b. Bent-over Row - Dumbbell

  • 5a
    55 lb x
    10
  • 5b
    55 lb x
    10
  • 6a
    65 lb x
    8
  • 6b
    65 lb x
    8
  • 7a
    75 lb x
    6
  • 7b
    75 lb x
    6
  • 8a
    40 lb x
    15
  • 8b
    40 lb x
    15

  • Lateral Raise - Dumbbell

  • 9
    30 lb x
    10
  • 10
    40 lb x
    8
  • 11
    50 lb x
    6
  • 12
    20 lb x
    15

  • a. Curl - Dumbbell
    b. Lying Triceps Extension - Dumbbell

  • 13a
    20 lb x
    10
  • 13b
    20 lb x
    10
  • 14a
    30 lb x
    8
  • 14b
    25 lb x
    8
  • 15a
    40 lb x
    6
  • 15b
    30 lb x
    5
  • 16a
    15 lb x
    15
  • 16b
    15 lb x
    15