Francis Li

Routine: Shoulders - Alexander Myrvold

Monday, November 14, 2016 at 2:32pm PST

• Shoulder Press - Barbell

• 1

  95 lb x

  8
• 2

  95 lb x

  8
• 3

  105 lb x

  8
• 4

  105 lb x

  8

• Lateral Raise - Dumbbell

• 5

  35 lb x

  8
• 6

  35 lb x

  8
• 7

  40 lb x

  8
• 8

  40 lb x

  6

• Bent Over Reverse Fly - Dumbbell

• 9

  35 lb x

  8
• 10

  35 lb x

  8
• 11

  40 lb x

  5
• 12

  40 lb x

  3

• Seated Rear Lateral Fly (on pec deck) - Lever

• 13

  110 lb x

  10
• 14

  110 lb x

  10
• 15

  110 lb x

  10

• Front Raise - Dumbbell

• 16

  15 lb x

  10
• 17

  15 lb x

  10
• 18

  15 lb x

  10

• a. Shoulder External Rotation - Cable
  b. Shoulder Internal Rotation - Cable
  

• 19a

  x

   
• 19b

  x

   
• 20a

  x

   
• 20b

  x

   
• 21a

  x

   
• 21b

  x