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Francis Li

Male, 46 years old

Routine: Week 3 - Sat - Shoulders & Biceps - Evolution

Saturday, February 22, 2014 at 6:26pm PST

  • a. Overhead Press - Lever
    b. Alternating Curl - Dumbbell
    c. Alternating Curl - Dumbbell

  • 1a
    90 lb x
    12
  • 1b
    35 lb x
    10
  • 1c
    15 lb x
    10
  • 2a
    95 lb x
    12
  • 2b
    35 lb x
    10
  • 2c
    15 lb x
    10
  • 3a
    100 lb x
    12
  • 3b
    35 lb x
    7
  • 3c
    15 lb x
    10
  • 4a
    105 lb x
    12
  • 4b
    35 lb x
    5
  • 4c
    15 lb x
    10

  • a. Lateral Raise - Dumbbell
    b. Arnold Press - Dumbbell
    c. Curl - EZ Curl Bar

  • 5a
    15 lb x
    12
  • 5b
    15 lb x
    12
  • 5c
    40 lb x
    15
  • 6a
    15 lb x
    12
  • 6b
    15 lb x
    12
  • 6c
    40 lb x
    12
  • 7a
    15 lb x
    12
  • 7b
    15 lb x
    12
  • 7c
    40 lb x
    11
  • 8a
    15 lb x
    12
  • 8b
    15 lb x
    12
  • 8c
    40 lb x
    10

  • a. Bent-over Rear Delt Raise - Cable
    b. Preacher Curl - EZ Curl Bar
    c. Preacher Curl Pulse - EZ Curl Bar

  • 9a
    1.5 lb x
    10
  • 9b
    30 lb x
    10
  • 9c
    30 lb x
    10
  • 10a
    1.5 lb x
    10
  • 10b
    35 lb x
    10
  • 10c
    35 lb x
    10
  • 11a
    1.5 lb x
    10
  • 11b
    40 lb x
    10
  • 11c
    40 lb x
    10
  • 12a
    1.5 lb x
    10
  • 12b
    40 lb x
    10
  • 12c
    40 lb x
    10