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Francis Li

Male, 46 years old

Routine: Arms and Abs - 5 Day Split

Friday, July 4, 2014 at 6:43pm PDT

  • a. Curl - Dumbbell
    b. Pushdown - Cable

  • 1a
    20 lb x
    12
  • 1b
    4.5 lb x
    12
  • 2a
    20 lb x
    10
  • 2b
    4.5 lb x
    10
  • 3a
    30 lb x
    4
  • 3b
    6.5 lb x
    4
  • 4a
    40 lb x
    1
  • 4b
    8.5 lb x
    1
  • 5a
    45 lb x
    4
  • 5b
    9.5 lb x
    4
  • 6a
    45 lb x
    4
  • 6b
    9.5 lb x
    4
  • 7a
    45 lb x
    4
  • 7b
    9.5 lb x
    3

  • a. Curl - EZ Curl Bar
    b. Seated Triceps Press - EZ Curl Bar

  • 8a
    65 lb x
    5

  • a. Curl - Dumbbell
    b. Pushdown - Cable

  • 8a
    x
     

  • a. Curl - EZ Curl Bar
    b. Seated Triceps Press - EZ Curl Bar

  • 8b
    65 lb x
    5

  • a. Curl - Dumbbell
    b. Pushdown - Cable

  • 8b
    x
     

  • a. Curl - EZ Curl Bar
    b. Seated Triceps Press - EZ Curl Bar

  • 9a
    65 lb x
    5
  • 9b
    65 lb x
    5
  • 10a
    65 lb x
    5
  • 10b
    65 lb x
    5

  • a. Crunch - Cable
    b. Captain's Chair Leg Raise - Bodyweight/Weighted
    c. Twisting Crunch - Bodyweight/Weighted

  • 11a
    13.5 lb x
    12
  • 11b
    0 lb x
    12
  • 11c
    0 lb x
    12
  • 12a
    13.5 lb x
    8
  • 12b
    0 lb x
    12
  • 12c
    0 lb x
    12
  • 13a
    13.5 lb x
    5
  • 13b
    0 lb x
    5
  • 13c
    0 lb x
    6