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Francis Li

Male, 46 years old

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

Tuesday, November 5, 2013 at 10:29pm PST

  • Behind Neck Press - Smith

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

  • Shoulder Press - Smith

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

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

  • 9a
    8 lb x
    12
  • 9b
    1 lb x
    12
  • 10a
    9 lb x
    10
  • 10b
    2 lb x
    10
  • 11a
    10 lb x
    8
  • 11b
    3 lb x
    5
  • 12a
    10 lb x
    8
  • 12b
    3 lb x
    4

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

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

  • Shrug - Dumbbell

  • 17
    50 lb x
    15
  • 18
    50 lb x
    15
  • 19
    50 lb x
    15

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

  • 20a
    45 lb x
    12
  • 20b
    60 lb x
    12
  • 21a
    50 lb x
    10
  • 21b
    70 lb x
    10
  • 22a
    55 lb x
    8
  • 22b
    80 lb x
    8
  • 23a
    55 lb x
    8
  • 23b
    80 lb x
    6