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Francis Li

Male, 46 years old

Routine: Density Day 2: GH Workout - Strength and Physique Mesocycle

Monday, December 3, 2012 at 1:12pm PST

  • a. Pull-up - Bodyweight/Weighted
    b. Pullover - Dumbbell
    c. Stiff-arm Pushdown - Cable

  • 1a
    0 lb x
    12
  • 1b
    55 lb x
    6
  • 1c
    75 lb x
    8
  • 2a
    0 lb x
    12
  • 2b
    55 lb x
    6
  • 2c
    75 lb x
    8
  • 3a
    0 lb x
    8
  • 3b
    60 lb x
    6
  • 3c
    75 lb x
    5
  • 4a
    0 lb x
    4
  • 4b
    60 lb x
    0
  • 4c
    75 lb x
    0

  • a. Upright Row - EZ Curl Bar
    b. Lateral Raise - Dumbbell
    c. Gironda Swing Lateral - Dumbbell

  • 5a
    65 lb x
    10
  • 5b
    25 lb x
    10
  • 5c
    15 lb x
    10
  • 6a
    65 lb x
    10
  • 6b
    25 lb x
    4
  • 6c
    10 lb x
    10
  • 7a
    65 lb x
    10
  • 7b
    20 lb x
    2
  • 7c
    5 lb x
    10

  • a. Incline Hammer Curl - Dumbbell
    b. Zottman Curl - Dumbbell
    c. Preacher Curl - EZ Curl Bar

  • 8a
    30 lb x
    5
  • 8b
    25 lb x
    5
  • 8c
    50 lb x
    5
  • 9a
    30 lb x
    4
  • 9b
    25 lb x
    5
  • 9c
    40 lb x
    5
  • 10a
    25 lb x
    3
  • 10b
    20 lb x
    5
  • 10c
    40 lb x
    5

  • Single Leg Calf Raise - Bodyweight/Weighted

  • 11
    0 lb x
    20
  • 12
    0 lb x
    15
  • 13
    0 lb x
    10
  • 14
    0 lb x
    10
  • 15
    0 lb x
    10
  • 16
    0 lb x
    10
  • 17
    0 lb x
    10
  • 18
    0 lb x
    10
  • 19
    0 lb x
    5