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Francis Li

Male, 46 years old

Routine: Arms and Abs - 5 Day Split

Saturday, November 23, 2013 at 1:56am PST

  • a. Curl - Dumbbell
    b. Pushdown - Cable

  • 1a
    20 lb x
    12
  • 1b
    4 lb x
    12
  • 2a
    20 lb x
    10
  • 2b
    4 lb x
    10
  • 3a
    30 lb x
    4
  • 3b
    6 lb x
    4
  • 4a
    40 lb x
    1
  • 4b
    7 lb x
    1
  • 5a
    45 lb x
    4
  • 5b
    8 lb x
    6
  • 6a
    45 lb x
    3
  • 6b
    8 lb x
    6
  • 7a
    45 lb x
    3
  • 7b
    8 lb x
    5

  • a. Curl - EZ Curl Bar
    b. Seated Triceps Press - Dumbbell

  • 8a
    60 lb x
    6
  • 8b
    50 lb x
    5
  • 9a
    60 lb x
    6
  • 9b
    50 lb x
    6
  • 10a
    60 lb x
    6
  • 10b
    50 lb x
    6

  • Kneeling Crunch - Cable

  • 11
    10 lb x
    12
  • 12
    10 lb x
    12
  • 13
    10 lb x
    12

  • Hanging Leg Raise - Bodyweight/Weighted

  • 14
    6 lb x
    12
  • 15
    6 lb x
    12
  • 16
    6 lb x
    12

  • Twisting Crunch - Bodyweight/Weighted

  • 17
    0 lb x
    12
  • 18
    0 lb x
    12
  • 19
    0 lb x
    12