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Francis Li

Male, 46 years old

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

Tuesday, July 23, 2013 at 6:55pm PDT

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

  • 1a
    30 lb x
    6
  • 1b
    65 lb x
    6
  • 1c
    90 lb x
    8
  • 2a
    30 lb x
    6
  • 2b
    65 lb x
    6
  • 2c
    90 lb x
    8
  • 3a
    30 lb x
    3
  • 3b
    65 lb x
    3
  • 3c
    90 lb x
    5
  • 4a
    30 lb x
    1
  • 4b
    65 lb x
    3
  • 4c
    90 lb x
    3

  • a. Upright Row - EZ Curl Bar
    b. Lateral Raise - Dumbbell
    c. Gironda Swing Lateral - Dumbbell

  • 5a
    70 lb x
    10
  • 5b
    20 lb x
    10
  • 5c
    15 lb x
    10
  • 6a
    70 lb x
    10
  • 6b
    20 lb x
    6
  • 6c
    10 lb x
    10
  • 7a
    70 lb x
    5
  • 7b
    20 lb x
    3
  • 7c
    10 lb x
    10

  • a. Incline Hammer Curl - Dumbbell
    b. Zottman Curl - Dumbbell
    c. Preacher Curl - EZ Curl Bar

  • 8a
    32.5 lb x
    5
  • 8b
    22.5 lb x
    5
  • 8c
    45 lb x
    5
  • 9a
    32.5 lb x
    2
  • 9b
    22.5 lb x
    3
  • 9c
    45 lb x
    2
  • 10a
    32.5 lb x
    2
  • 10b
    22.5 lb x
    2
  • 10c
    45 lb x
    1

  • Single Leg Calf Raise - Bodyweight/Weighted

  • 11
    0 lb x
    25
  • 12
    0 lb x
    15
  • 13
    0 lb x
    10
  • 14
    0 lb x
    10