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Francis Li

Male, 46 years old

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

Sunday, April 10, 2016 at 2:18pm PDT

  • a. Pull-up - Bodyweight/Weighted
    b. Pullover - Dumbbell
    c. Stiff-arm Pushdown - Cable

  • 1a
    30 lb x
    6
  • 1b
    80 lb x
    6
  • 1c
    55 lb x
    8
  • 2a
    30 lb x
    6
  • 2b
    80 lb x
    6
  • 2c
    55 lb x
    8
  • 3a
    30 lb x
    6
  • 3b
    80 lb x
    4
  • 3c
    55 lb x
    4
  • 4a
    30 lb x
    6
  • 4b
    80 lb x
    2
  • 4c
    55 lb x
    4

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

  • 5a
    90 lb x
    8
  • 5b
    20 lb x
    10
  • 5c
    17.5 lb x
    10
  • 6a
    90 lb x
    8
  • 6b
    22.5 lb x
    10
  • 6c
    17.5 lb x
    10
  • 7a
    90 lb x
    6
  • 7b
    22.5 lb x
    6
  • 7c
    17.5 lb x
    8

  • a. Incline Hammer Curl - Dumbbell
    b. Zottman Curl - Dumbbell
    c. Concentration Curl - Barbell

  • 8a
    32.5 lb x
    5
  • 8b
    27.5 lb x
    5
  • 8c
    35 lb x
    5
  • 9a
    32.5 lb x
    5
  • 9b
    27.5 lb x
    5
  • 9c
    35 lb x
    5
  • 10a
    32.5 lb x
    2
  • 10b
    27.5 lb x
    5
  • 10c
    35 lb x
    5

  • Single Leg Calf Raise - Bodyweight/Weighted

  • 11
    0 lb x
    20
  • 12
    0 lb x
    12
  • 13
    0 lb x
    10
  • 14
    0 lb x
    6