Francis Li

Routine: Day 23 - 28 day

Thursday, September 20, 2012 at 3:09pm PDT

• Shoulder Press - Dumbbell

• 1

  30 lb x

  18
• 2

  30 lb x

  10

• a. Close Grip Bench Press - Smith
  b. Lying Triceps Extension - Dumbbell
  

• 3a

  75 lb x

  10
• 3b

  15 lb x

  8
• 4a

  75 lb x

  10
• 4b

  15 lb x

  6
• 5a

  x

   
• 5b

  x

   

• Squat - Smith

• 6

  105 lb x

  19
• 7

  105 lb x

  13
• 8

  105 lb x

  11

• a. Seated Leg Curl - Lever
  b. Stiff-leg Deadlift - Dumbbell
  

• 9a

  100 lb x

  6
• 9b

  50 lb x

  10
• 10a

  100 lb x

  4
• 10b

  50 lb x

  8

• Shrug - Dumbbell

• 11

  60 lb x

  25
• 12

  x

   

• Sit-up - Bodyweight/Weighted

• 13

  0 lb x

  9

• Hyperextension - Bodyweight/Weighted

• 14

  0 lb x

  17

• Rotator Cuff Raise - Dumbbell

• 15

  15 lb x

  10
• 16

  15 lb x

  10