Francis Li

Routine: Freq Decomp: Day 5 - Strength and Physique Mesocycle

Thursday, February 7, 2013 at 6:40pm PST

• a. Clean and Press - EZ Curl Bar
  b. Lateral Raise - Dumbbell
  

• 1a

  95 lb x

  4
• 1b

  20 lb x

  8
• 2a

  95 lb x

  4
• 2b

  20 lb x

  8
• 3a

  95 lb x

  2
• 3b

  20 lb x

  8
• 4a

  95 lb x

  2
• 4b

  20 lb x

  8

• a. Drag Curl - EZ Curl Bar
  b. Lying Triceps Extension - Dumbbell
  

• 5a

  55 lb x

  4
• 5b

  20 lb x

  4
• 6a

  55 lb x

  4
• 6b

  20 lb x

  4
• 7a

  60 lb x

  4
• 7b

  22.5 lb x

  4
• 8a

  60 lb x

  4
• 8b

  22.5 lb x

  4
• 9a

  65 lb x

  4
• 9b

  25 lb x

  4
• 10a

  70 lb x

  4
• 10b

  25 lb x

  4
• 11a

  75 lb x

  4
• 11b

  25 lb x

  4
• 12a

  75 lb x

  6
• 12b

  25 lb x

  4