Francis Li

Routine: Freq Decomp: Day 5 - Strength and Physique Mesocycle

Friday, December 24, 2021 at 3:06pm PST

• a. Shoulder Press - Dumbbell
  b. Lateral Raise - Dumbbell
  

• 1a

  50 lb x

  4
• 1b

  25 lb x

  8
• 2a

  50 lb x

  4
• 2b

  25 lb x

  8
• 3a

  50 lb x

  4
• 3b

  25 lb x

  8
• 4a

  50 lb x

  4
• 4b

  25 lb x

  8

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

• 5a

  25 lb x

  4
• 5b

  25 lb x

  4
• 6a

  27.5 lb x

  4
• 6b

  27.5 lb x

  4
• 7a

  30 lb x

  4
• 7b

  30 lb x

  4
• 8a

  35 lb x

  4
• 8b

  30 lb x

  4
• 9a

  40 lb x

  4
• 9b

  30 lb x

  4
• 10a

  40 lb x

  4
• 10b

  30 lb x

  4
• 11a

  45 lb x

  4
• 11b

  30 lb x

  4
• 12a

  45 lb x

  4
• 12b

  30 lb x

  4