Francis Li

Routine: Back/Triceps - AV Workout

Friday, March 8, 2013 at 10:34pm PST

• a. Pull-up - Bodyweight/Weighted
  b. Pushdown - Cable
  

• 1a

  0 lb x

  9
• 1b

  40 lb x

  15
• 2a

  0 lb x

  10
• 2b

  40 lb x

  15
• 3a

  0 lb x

  7
• 3b

  40 lb x

  15
• 4a

  0 lb x

  5
• 4b

  40 lb x

  15

• a. Close Grip Pulldown - Lever
  b. Reverse Grip Pushdown - Cable
  

• 5a

  80 lb x

  15
• 5b

  20 lb x

  15
• 6a

  80 lb x

  15
• 6b

  30 lb x

  15
• 7a

  80 lb x

  15
• 7b

  40 lb x

  15
• 8a

  80 lb x

  15
• 8b

  40 lb x

  15

• a. Seated Row - Lever
  b. One Arm Triceps Extension - Dumbbell
  

• 9a

  80 lb x

  15
• 9b

  10 lb x

  15
• 10a

  80 lb x

  15
• 10b

  10 lb x

  15
• 11a

  80 lb x

  15
• 11b

  12 lb x

  15
• 12a

  80 lb x

  15
• 12b

  12 lb x

  15

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

• 13a

  25 lb x

  15
• 13b

  25 lb x

  15
• 14a

  20 lb x

  15
• 14b

  25 lb x

  15
• 15a

  20 lb x

  15
• 15b

  25 lb x

  15
• 16a

  20 lb x

  15
• 16b

  25 lb x

  15