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Francis Li

Male, 46 years old

Routine: Week 1 - Weds - Deltoids and Biceps - Evolution

Wednesday, January 29, 2014 at 7:55pm PST

  • a. Overhead Press - Dumbbell
    b. Alternating Curl - Dumbbell

  • 1a
    10 lb x
    20
  • 1b
    10 lb x
    20
  • 2a
    15 lb x
    15
  • 2b
    15 lb x
    15
  • 3a
    20 lb x
    12
  • 3b
    20 lb x
    12
  • 4a
    25 lb x
    10
  • 4b
    25 lb x
    10
  • 5a
    30 lb x
    5
  • 5b
    30 lb x
    5
  • 6a
    30 lb x
    8
  • 6b
    30 lb x
    8
  • 7a
    20 lb x
    16
  • 7b
    20 lb x
    16

  • a. Front Raise - Dumbbell
    b. Curl - EZ Curl Bar

  • 8a
    5 lb x
    12
  • 8b
    25 lb x
    10
  • 9a
    5 lb x
    12
  • 9b
    25 lb x
    10
  • 10a
    10 lb x
    12
  • 10b
    30 lb x
    10
  • 11a
    10 lb x
    12
  • 11b
    30 lb x
    10

  • a. Lateral Raise - Dumbbell
    b. Hammer Curl - Dumbbell

  • 12a
    10 lb x
    10
  • 12b
    10 lb x
    10
  • 13a
    10 lb x
    12
  • 13b
    10 lb x
    12
  • 14a
    12 lb x
    12
  • 14b
    12 lb x
    12
  • 15a
    12 lb x
    12
  • 15b
    12 lb x
    12