Francis Li

Routine: Shoulders - Alexander Myrvold

Monday, March 13, 2017 at 1:52pm PDT

• Reclined Shoulder Press - Lever

• 1

  130 lb x

  8
• 2

  130 lb x

  8
• 3

  140 lb x

  6
• 4

  140 lb x

  4

• Lateral Raise - Dumbbell

• 5

  45 lb x

  8
• 6

  45 lb x

  8
• 7

  45 lb x

  8
• 8

  45 lb x

  6

• Seated Rear Lateral Fly (on pec deck) - Lever

• 9

  165 lb x

  8
• 10

  165 lb x

  8
• 11

  165 lb x

  8
• 12

  165 lb x

  6

• Front Raise - Dumbbell

• 13

  35 lb x

  10
• 14

  35 lb x

  10
• 15

  35 lb x

  10

• Shrug - Lever

• 16

  390 lb x

  10
• 17

  390 lb x

  10
• 18

  390 lb x

  10

• a. Shoulder External Rotation - Cable
  b. Shoulder Internal Rotation - Cable
  

• 19a

  x

   
• 19b

  x

   
• 20a

  x

   
• 20b

  x

   
• 21a

  x

   
• 21b

  x