Francis Li

Routine: Density Day 2: GH Workout - Strength and Physique Mesocycle

Tuesday, June 18, 2013 at 6:55pm PDT

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 1a

  30 lb x

  6

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 1a

  30 lb x

  6

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 1b

  70 lb x

  4

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 1b

  70 lb x

  4

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 1c

  90 lb x

  8

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 1c

  90 lb x

  8

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 2a

  30 lb x

  6

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 2a

  30 lb x

  6

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 2b

  70 lb x

  4

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 2b

  70 lb x

  4

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 2c

  90 lb x

  8

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 2c

  90 lb x

  8

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 3a

  30 lb x

  5

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 3a

  30 lb x

  5

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 3b

  70 lb x

  2

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 3b

  70 lb x

  2

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 3c

  90 lb x

  4

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 3c

  90 lb x

  4

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 4a

  30 lb x

  2

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 4a

  30 lb x

  2

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 4b

  70 lb x

  2

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 4b

  70 lb x

  2

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff-arm Pushdown - Cable
  

• 4c

  90 lb x

  2

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - EZ Curl Bar
  c. Stiff-arm Pushdown - Cable
  

• 4c

  90 lb x

  2

• a. Upright Row - EZ Curl Bar
  b. Lateral Raise - Dumbbell
  c. Gironda Swing Lateral - Dumbbell
  

• 5a

  70 lb x

  10
• 5b

  20 lb x

  10
• 5c

  15 lb x

  10
• 6a

  70 lb x

  10
• 6b

  20 lb x

  8
• 6c

  15 lb x

  8
• 7a

  70 lb x

  8
• 7b

  20 lb x

  4
• 7c

  15 lb x

  6

• a. Incline Hammer Curl - Dumbbell
  b. Zottman Curl - Dumbbell
  c. Preacher Curl - EZ Curl Bar
  

• 8a

  32.5 lb x

  5
• 8b

  22.5 lb x

  5
• 8c

  45 lb x

  5
• 9a

  32.5 lb x

  5
• 9b

  22.5 lb x

  5
• 9c

  45 lb x

  3
• 10a

  32.5 lb x

  3
• 10b

  22.5 lb x

  3
• 10c

  45 lb x

  2

• Single Leg Calf Raise - Bodyweight/Weighted

• 11

  0 lb x

  25
• 12

  0 lb x

  20
• 13

  0 lb x

  15
• 14

  0 lb x

  15