Francis Li

Routine: Day 19 - 28 day

Sunday, September 16, 2012 at 2:25pm PDT

• a. Close Grip Bench Press - Smith
  b. Triceps Dip - Bodyweight/Weighted
  

• 1a

  85 lb x

  10
• 1b

  0 lb x

  6
• 2a

  85 lb x

  7
• 2b

  0 lb x

  4

• Shoulder Press - Dumbbell

• 3

  25 lb x

  16
• 4

  25 lb x

  9

• a. Seated Leg Press - Lever
  b. Sissy Squat - Bodyweight/Weighted
  

• 5a

  210 lb x

  10
• 5b

  0 lb x

  6
• 6a

  210 lb x

  10
• 6b

  0 lb x

  4
• 7a

  210 lb x

  10
• 7b

  0 lb x

  4

• a. Seated Leg Curl - Lever
  b. Stiff-leg Deadlift - Dumbbell
  

• 8a

  90 lb x

  7
• 8b

  45 lb x

  10
• 9a

  90 lb x

  7
• 9b

  50 lb x

  10

• Shrug - Dumbbell

• 10

  50 lb x

  24

• Sit-up - Bodyweight/Weighted

• 11

  0 lb x

  12

• Hyperextension (45-degree) - Bodyweight/Weighted

• 12

  0 lb x

  20

• Rotator Cuff Raise - Dumbbell

• 13

  15 lb x

  10
• 14

  15 lb x

  6