Francis Li

Routine: Back and Calves - 5 Day Split

Tuesday, July 22, 2014 at 11:54pm PDT

• a. Deadlift - EZ Curl Bar
  b. Pushdown - Cable
  

• 1a

  115 lb x

  12
• 1b

  4.5 lb x

  12
• 2a

  115 lb x

  10
• 2b

  4.5 lb x

  10
• 3a

  165 lb x

  4
• 3b

  6.5 lb x

  4
• 4a

  205 lb x

  1
• 4b

  8.5 lb x

  1
• 5a

  225 lb x

  5
• 5b

  9.5 lb x

  6
• 6a

  225 lb x

  5
• 6b

  9.5 lb x

  3
• 7a

  225 lb x

  5
• 7b

  9.5 lb x

  4

• a. Bent-over Row - Smith
  b. Seated Triceps Press - EZ Curl Bar
  

• 8a

  155 lb x

  5
• 8b

  75 lb x

  4
• 9a

  155 lb x

  5
• 9b

  75 lb x

  4
• 10a

  155 lb x

  5
• 10b

  75 lb x

  4

• Close Grip Pulldown - Lever

• 11

  200 lb x

  6
• 12

  200 lb x

  6
• 13

  200 lb x

  5

• Standing Calf Raise - Lever

• 14

  150 lb x

  10
• 15

  150 lb x

  10
• 16

  150 lb x

  10
• 17

  150 lb x

  10
• 18

  150 lb x

  10
• 19

  150 lb x

  10