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Francis Li

Male, 46 years old

Routine: Week 3 - Fri - Legs & Triceps - Evolution

Friday, February 14, 2014 at 7:13pm PST

  • a. Deadlift - EZ Curl Bar
    b. Close Grip Bench Press - Smith

  • 1a
    95 lb x
    15
  • 1b
    65 lb x
    12
  • 2a
    95 lb x
    15
  • 2b
    65 lb x
    12
  • 3a
    95 lb x
    15
  • 3b
    65 lb x
    12
  • 4a
    95 lb x
    13
  • 4b
    65 lb x
    12

  • a. Walking Lunge - Dumbbell
    b. Pushdown - Cable
    c. Pushdown - Cable

  • 5a
    15 lb x
    15
  • 5b
    8 lb x
    10
  • 5c
    4 lb x
    10
  • 6a
    15 lb x
    15
  • 6b
    8 lb x
    10
  • 6c
    4 lb x
    10
  • 7a
    15 lb x
    15
  • 7b
    8 lb x
    10
  • 7c
    4 lb x
    10
  • 8a
    15 lb x
    15
  • 8b
    8 lb x
    10
  • 8c
    4 lb x
    10

  • a. Leg Extension - Lever
    b. Seated Leg Curl - Lever
    c. Lying Triceps Extension - Dumbbell

  • 9a
    50 lb x
    12
  • 9b
    50 lb x
    12
  • 9c
    10 lb x
    12
  • 10a
    50 lb x
    12
  • 10b
    50 lb x
    12
  • 10c
    10 lb x
    12
  • 11a
    60 lb x
    12
  • 11b
    60 lb x
    12
  • 11c
    12 lb x
    12
  • 12a
    60 lb x
    12
  • 12b
    60 lb x
    12
  • 12c
    12 lb x
    12