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Francis Li

Male, 46 years old

Routine: 10-8-6-15 Program

Thursday, November 21 at 3:43pm PST

  • Front Squat - Barbell

  • 1
    55 lb x
    10
  • 2
    75 lb x
    8
  • 3
    95 lb x
    6
  • 4
    45 lb x
    15

  • a. Bench Press - Barbell
    b. Pulldown - Cable

  • 5a
    105 lb x
    10
  • 5b
    105 lb x
    10
  • 6a
    125 lb x
    8
  • 6b
    125 lb x
    8
  • 7a
    145 lb x
    6
  • 7b
    145 lb x
    6
  • 8a
    75 lb x
    15
  • 8b
    75 lb x
    15

  • Lateral Raise - Dumbbell

  • 9
    25 lb x
    10
  • 10
    30 lb x
    8
  • 11
    35 lb x
    6
  • 12
    20 lb x
    15

  • a. Incline Curl - Dumbbell
    b. Close Grip Bench Press - Barbell

  • 13a
    25 lb x
    10
  • 13b
    85 lb x
    10
  • 14a
    35 lb x
    8
  • 14b
    105 lb x
    8
  • 15a
    45 lb x
    3
  • 15b
    115 lb x
    6
  • 16a
    15 lb x
    15
  • 16b
    75 lb x
    15