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Francis Li

Male, 46 years old

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

Monday, December 9, 2013 at 10:03pm PST

  • Behind Neck Press - Smith

  • 1
    25 lb x
    12
  • 2
    35 lb x
    10
  • 3
    55 lb x
    8
  • 4
    55 lb x
    8

  • Shoulder Press - Smith

  • 5
    25 lb x
    12
  • 6
    35 lb x
    10
  • 7
    55 lb x
    4
  • 8
    55 lb x
    6

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

  • 9a
    5.5 lb x
    12
  • 9b
    1.5 lb x
    12
  • 10a
    8 lb x
    10
  • 10b
    2 lb x
    10
  • 11a
    11 lb x
    8
  • 11b
    3 lb x
    8
  • 12a
    11 lb x
    8
  • 12b
    3 lb x
    8

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

  • 13a
    15 lb x
    12
  • 13b
    25 lb x
    12
  • 14a
    20 lb x
    10
  • 14b
    45 lb x
    10
  • 15a
    30 lb x
    8
  • 15b
    65 lb x
    8
  • 16a
    30 lb x
    4
  • 16b
    65 lb x
    4

  • Shrug - EZ Curl Bar

  • 17
    115 lb x
    15
  • 18
    115 lb x
    15
  • 19
    115 lb x
    15

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

  • 20a
    30 lb x
    12
  • 20b
    40 lb x
    12
  • 21a
    45 lb x
    10
  • 21b
    55 lb x
    10
  • 22a
    60 lb x
    8
  • 22b
    85 lb x
    8
  • 23a
    60 lb x
    5
  • 23b
    85 lb x
    7

  • Pushdown - Cable (Split rope handle)

  • 24
    3 lb x
    15
  • 25
    3 lb x
    15
  • 26
    3 lb x
    15
  • 27
    3 lb x
    10