Francis Li

Routine: Density Day 1: GH Workout - Strength and Physique Mesocycle

Tuesday, March 27, 2012 at 10:48pm PDT

• a. Squat - Smith
  b. Sissy Squat - Bodyweight/Weighted
  c. Leg Extension - Lever
  

• 1a

  160 lb x

  5
• 1b

  0 lb x

  8
• 1c

  60 lb x

  10
• 2a

  160 lb x

  5
• 2b

  0 lb x

  8
• 2c

  70 lb x

  10
• 3a

  160 lb x

  5
• 3b

  0 lb x

  5
• 3c

  60 lb x

  7

• a. Incline Bench Press - Dumbbell
  b. Push-up - Bodyweight/Weighted
  

• 4a

  45 lb x

  10
• 4b

  0 lb x

  10
• 5a

  45 lb x

  5
• 5b

  0 lb x

  10
• 6a

  45 lb x

  5
• 6b

  0 lb x

  6
• 7a

  45 lb x

  5
• 7b

  0 lb x

  5

• a. Lying Triceps Extension - Barbell
  b. Lying Triceps Extension - Dumbbell
  

• 8a

  50 lb x

  5
• 8b

  12 lb x

  5
• 9a

  50 lb x

  5
• 9b

  12 lb x

  5
• 10a

  50 lb x

  5
• 10b

  12 lb x

  3
• 11a

  50 lb x

  2
• 11b

  10 lb x

  5