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Francis Li

Male, 46 years old

Routine: Day 25 - 28 day

Saturday, September 22, 2012 at 3:36pm PDT

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

  • 1a
    50 lb x
    10
  • 1b
    25 lb x
    10
  • 2a
    50 lb x
    8
  • 2b
    25 lb x
    6
  • 3a
    50 lb x
    4
  • 3b
    25 lb x
    4

  • Deadlift - EZ Curl Bar

  • 4
    175 lb x
    16
  • 5
    175 lb x
    14
  • 6
    175 lb x
    8

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

  • 7a
    30 lb x
    10
  • 7b
    20 lb x
    8
  • 8a
    30 lb x
    10
  • 8b
    20 lb x
    3

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

  • 9a
    100 lb x
    10
  • 9b
    180 lb x
    9
  • 10a
    100 lb x
    10
  • 10b
    180 lb x
    6

  • Shrug - Dumbbell

  • 11
    65 lb x
    18
  • 12
    x
     

  • Sit-up - Bodyweight/Weighted

  • 13
    0 lb x
    8

  • Hyperextension - Bodyweight/Weighted

  • 14
    0 lb x
    20

  • Rotator Cuff Raise - Dumbbell

  • 15
    20 lb x
    8
  • 16
    20 lb x
    5