Francis Li

Routine: Density Day 1: GH Workout - Strength and Physique Mesocycle

Saturday, February 6, 2016 at 3:12pm PST

• a. Front Squat - Barbell
  b. Sissy Squat - Bodyweight/Weighted
  c. Leg Extension - Lever
  

• 1a

  165 lb x

  5
• 1b

  0 lb x

  5
• 1c

  80 lb x

  10
• 2a

  165 lb x

  5
• 2b

  0 lb x

  5
• 2c

  80 lb x

  10
• 3a

  165 lb x

  2
• 3b

  0 lb x

  5
• 3c

  80 lb x

  10

• a. Incline Bench Press - Dumbbell
  b. Push-up - Bodyweight/Weighted
  

• 4a

  75 lb x

  5
• 4b

  0 lb x

  5
• 5a

  75 lb x

  5
• 5b

  0 lb x

  5
• 6a

  75 lb x

  5
• 6b

  0 lb x

  5
• 7a

  75 lb x

  5
• 7b

  0 lb x

  8

• a. Lying Triceps Extension - EZ Curl Bar
  b. Lying Triceps Extension - Dumbbell
  

• 8a

  80 lb x

  3
• 8b

  15 lb x

  5
• 9a

  80 lb x

  4
• 9b

  15 lb x

  5
• 10a

  80 lb x

  3
• 10b

  15 lb x

  5
• 11a

  80 lb x

  3
• 11b

  15 lb x

  6