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Francis Li

Male, 46 years old

Routine: Week 3 - Tue - Legs & Triceps - Evolution

Tuesday, February 18, 2014 at 6:43pm PST

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

  • 1a
    115 lb x
    15
  • 1b
    45 lb x
    12
  • 1c
    45 lb x
    12
  • 2a
    115 lb x
    15
  • 2b
    45 lb x
    12
  • 2c
    45 lb x
    12
  • 3a
    115 lb x
    15
  • 3b
    45 lb x
    12
  • 3c
    45 lb x
    12
  • 4a
    115 lb x
    15
  • 4b
    45 lb x
    12
  • 4c
    45 lb x
    12

  • a. Single Leg Split Squat - Dumbbell
    b. Overhead Triceps Extension - Cable (Split rope handle)
    c. Pushdown - Cable (Split rope handle)

  • 5a
    10 lb x
    12
  • 5b
    5 lb x
    12
  • 5c
    3 lb x
    12
  • 6a
    10 lb x
    12
  • 6b
    5 lb x
    12
  • 6c
    3 lb x
    12
  • 7a
    10 lb x
    12
  • 7b
    5.5 lb x
    9
  • 7c
    3 lb x
    12
  • 8a
    10 lb x
    12
  • 8b
    5 lb x
    8
  • 8c
    3 lb x
    12

  • a. Step-up - Dumbbell
    b. Bench Dip - Bodyweight/Weighted

  • 9a
    0 lb x
    20
  • 9b
    0 lb x
    20
  • 10a
    0 lb x
    20
  • 10b
    0 lb x
    20
  • 11a
    0 lb x
    20
  • 11b
    0 lb x
    20
  • 12a
    0 lb x
    20
  • 12b
    0 lb x
    20