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Francis Li

Male, 46 years old

Routine: Day 18 - 28 day

Saturday, September 15, 2012 at 5:27pm PDT

  • a. Bench Press - Dumbbell
    b. Fly - Dumbbell

  • 1a
    45 lb x
    10
  • 1b
    20 lb x
    10
  • 2a
    45 lb x
    7
  • 2b
    20 lb x
    8

  • a. Chin-up - Bodyweight/Weighted
    b. Stiff-arm Pushdown - Cable

  • 3a
    0 lb x
    11
  • 3b
    50 lb x
    10
  • 4a
    0 lb x
    5
  • 4b
    50 lb x
    5

  • a. Reverse Curl - EZ Curl Bar
    b. Incline Curl - Dumbbell

  • 5a
    25 lb x
    10
  • 5b
    20 lb x
    6
  • 6a
    30 lb x
    10
  • 6b
    20 lb x
    2
  • 7a
    24 lb x
    7
  • 7b
    15 lb x
    5

  • a. Standing Calf Raise - Lever
    b. Seated Calf Press - Lever

  • 8a
    80 lb x
    10
  • 8b
    150 lb x
    10
  • 9a
    80 lb x
    8
  • 9b
    150 lb x
    5

  • Shrug - Dumbbell

  • 10
    45 lb x
    26

  • Sit-up - Bodyweight/Weighted

  • 11
    0 lb x
    12

  • Hyperextension - Bodyweight/Weighted

  • 12
    0 lb x
    15

  • Rotator Cuff Raise - Dumbbell

  • 13
    12 lb x
    10
  • 14
    12 lb x
    10