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Francis Li

Male, 46 years old

Routine: Shoulders - Alexander Myrvold

Monday, January 23, 2017 at 3:03pm PST

  • Seated Shoulder Press - Dumbbell

  • 1
    55 lb x
    8
  • 2
    55 lb x
    2
  • 3
    52.5 lb x
    8
  • 4
    52.5 lb x
    8

  • High Pull - Barbell

  • 5
    90 lb x
    8
  • 6
    90 lb x
    8
  • 7
    90 lb x
    8
  • 8
    90 lb x
    8

  • Seated Rear Lateral Fly (on pec deck) - Lever

  • 9
    140 lb x
    8
  • 10
    140 lb x
    8
  • 11
    140 lb x
    8
  • 12
    140 lb x
    8

  • Lateral Raise - Dumbbell

  • 13
    30 lb x
    10
  • 14
    30 lb x
    10
  • 15
    30 lb x
    10

  • Bent Over Reverse Fly - Dumbbell

  • 16
    30 lb x
    10
  • 17
    30 lb x
    10
  • 18
    30 lb x
    10

  • Front Raise - Dumbbell

  • 19
    30 lb x
    8
  • 20
    30 lb x
    6
  • 21
    30 lb x
    6

  • Shrug - Lever

  • 22
    320 lb x
    10
  • 23
    320 lb x
    10
  • 24
    320 lb x
    10

  • a. Shoulder External Rotation - Cable
    b. Shoulder Internal Rotation - Cable

  • 25a
    32.5 lb x
    8
  • 25b
    32.5 lb x
    10
  • 26a
    32.5 lb x
    8
  • 26b
    32.5 lb x
    10
  • 27a
    32.5 lb x
    6
  • 27b
    32.5 lb x
    10