Francis Li

Routine: Density Day 4: Insulin/T Workout - Strength and Physique Mesocycle

Thursday, February 4, 2021 at 3:53pm PST

• Single Leg Calf Raise - Bodyweight/Weighted

• 1

  x

   
• 2

  x

   
• 3

  x

   

• High Pull - Barbell

• 4

  60 lb x

  12
• 5

  60 lb x

  12
• 6

  60 lb x

  10
• 7

  60 lb x

  10

• Neck Press - Barbell

• 8

  135 lb x

  10
• 9

  135 lb x

  10
• 10

  135 lb x

  10

• Seated Row - Cable

• 11

  140 lb x

  10
• 12

  140 lb x

  10
• 13

  140 lb x

  7

• Reverse Lunge - Barbell

• 14

  100 lb x

  5
• 15

  100 lb x

  5
• 16

  100 lb x

  5

• Romanian Deadlift - Barbell

• 17

  135 lb x

  10
• 18

  135 lb x

  10
• 19

  135 lb x

  7

• a. Curl - Dumbbell
  b. Diamond Pushup - Bodyweight/Weighted
  

• 20a

  x

   
• 20b

  x

   
• 21a

  x

   
• 21b

  x

   
• 22a

  x

   
• 22b

  x