Francis Li

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

Wednesday, March 28, 2012 at 8:37pm PDT

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Pulldown - Lever
  

• 1a

  0 lb x

  8
• 1b

  25 lb x

  6
• 1c

  45 lb x

  8
• 2a

  0 lb x

  8
• 2b

  25 lb x

  6
• 2c

  45 lb x

  8
• 3a

  0 lb x

  4
• 3b

  30 lb x

  6
• 3c

  50 lb x

  8
• 4a

  0 lb x

  3
• 4b

  30 lb x

  6
• 4c

  50 lb x

  8

• a. Upright Row - Barbell
  b. Lateral Raise - Dumbbell
  

• 5a

  50 lb x

  10
• 5b

  20 lb x

  10
• 6a

  50 lb x

  10
• 6b

  10 lb x

  10
• 7a

  50 lb x

  10
• 7b

  5 lb x

  10

• a. Hammer Curl - Dumbbell
  b. Concentration Curl - Barbell
  

• 8a

  25 lb x

  5
• 8b

  30 lb x

  5
• 9a

  25 lb x

  5
• 9b

  35 lb x

  5
• 10a

  25 lb x

  4
• 10b

  25 lb x

  5

• Single Leg Calf Raise - Bodyweight/Weighted

• 11

  0 lb x

  100