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Francis Li

Male, 46 years old

Routine: Day 1 - Shoulders & Tris - 4 Day Split

Tuesday, October 29, 2013 at 8:27pm PDT

  • Behind Neck Press - Smith

  • 1
    40 lb x
    12
  • 2
    45 lb x
    10
  • 3
    50 lb x
    8
  • 4
    50 lb x
    8

  • Shoulder Press - Smith

  • 5
    40 lb x
    12
  • 6
    45 lb x
    10
  • 7
    50 lb x
    6
  • 8
    50 lb x
    5

  • a. Upright Row - Cable
    b. Front Raise - Cable

  • 9a
    7 lb x
    12
  • 9b
    1 lb x
    12
  • 10a
    8 lb x
    10
  • 10b
    2 lb x
    10
  • 11a
    9 lb x
    8
  • 11b
    3 lb x
    3
  • 12a
    9 lb x
    8
  • 12b
    3 lb x
    4

  • a. Lateral Raise - Dumbbell
    b. Close Grip Upright Row - EZ Curl Bar

  • 13a
    10 lb x
    12
  • 13b
    45 lb x
    12
  • 14a
    15 lb x
    10
  • 14b
    50 lb x
    10
  • 15a
    20 lb x
    8
  • 15b
    55 lb x
    8
  • 16a
    20 lb x
    8
  • 16b
    55 lb x
    6

  • Shrug - Dumbbell

  • 17
    40 lb x
    12
  • 18
    45 lb x
    15
  • 19
    50 lb x
    15
  • 20
    50 lb x
    15

  • a. Lying Triceps Extension - EZ Curl Bar
    b. Close Grip Bench Press - Smith

  • 21a
    45 lb x
    12
  • 21b
    65 lb x
    12
  • 22a
    50 lb x
    10
  • 22b
    70 lb x
    10
  • 23a
    55 lb x
    6
  • 23b
    75 lb x
    8
  • 24a
    55 lb x
    6
  • 24b
    75 lb x
    8

  • Pushdown - Cable (Split rope handle)

  • 25
    3 lb x
    15
  • 26
    3 lb x
    15
  • 27
    3 lb x
    11
  • 28
    3 lb x
    11