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Francis Li

Male, 46 years old

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

Thursday, January 21, 2021 at 6:01pm PST

  • a. Upright Row - Barbell
    b. Lateral Raise - Dumbbell
    c. Gironda Swing Lateral - Dumbbell

  • 1a
    75 lb x
    10
  • 1b
    20 lb x
    10
  • 1c
    8 lb x
    10
  • 2a
    85 lb x
    10
  • 2b
    20 lb x
    10
  • 2c
    8 lb x
    10
  • 3a
    85 lb x
    10
  • 3b
    20 lb x
    10
  • 3c
    8 lb x
    10

  • a. Hammer Curl - Dumbbell
    b. Zottman Curl - Dumbbell
    c. Preacher Curl - Dumbbell

  • 4a
    35 lb x
    5
  • 4b
    35 lb x
    5
  • 4c
    35 lb x
    5
  • 5a
    35 lb x
    5
  • 5b
    35 lb x
    5
  • 5c
    35 lb x
    2
  • 6a
    35 lb x
    5
  • 6b
    35 lb x
    5
  • 6c
    35 lb x
    2

  • Single Leg Calf Raise - Bodyweight/Weighted

  • 7
    0 lb x
    20
  • 8
    0 lb x
    15
  • 9
    0 lb x
    15
  • 10
    0 lb x
    10
  • 11
    0 lb x
    10
  • 12
    0 lb x
    10
  • 13
    0 lb x
    10