Francis Li

Routine: Arms - Alexander Myrvold

Sunday, September 25, 2016 at 2:23pm PDT

• Curl - EZ Curl Bar

• 1

  80 lb x

  6
• 2

  80 lb x

  6
• 3

  85 lb x

  4
• 4

  85 lb x

  4

• Incline Curl - Dumbbell

• 5

  40 lb x

  8
• 6

  40 lb x

  8
• 7

  40 lb x

  8

• Hammer Curl - Dumbbell

• 8

  27.5 lb x

  8
• 9

  27.5 lb x

  6
• 10

  27.5 lb x

  6

• Concentration Curl - Dumbbell

• 11

  17.5 lb x

  5
• 12

  17.5 lb x

  5
• 13

  17.5 lb x

  10

• Overhead Triceps Extension - Cable (Split rope handle)

• 14

  70 lb x

  8
• 15

  70 lb x

  8
• 16

  70 lb x

  8
• 17

  70 lb x

  4

• Lying Triceps Extension - EZ Curl Bar

• 18

  70 lb x

  8
• 19

  70 lb x

  6
• 20

  70 lb x

  4
• 21

  70 lb x

  5

• One Arm Reverse Grip Pushdown - Cable

• 22

  45 lb x

  8
• 23

  45 lb x

  8
• 24

  45 lb x

  6
• 25

  45 lb x

  4