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Francis Li

Male, 46 years old

Routine: Marc Fitt - Animal Arms Workout

Thursday, May 1, 2014 at 11:38pm PDT

  • a. Curl - Cable (Straight bar)
    b. Pushdown - Cable (Straight bar)

  • 1a
    4 lb x
    15
  • 1b
    6 lb x
    15
  • 2a
    4 lb x
    15
  • 2b
    6 lb x
    15
  • 3a
    4 lb x
    15
  • 3b
    6 lb x
    15
  • 4a
    4 lb x
    15
  • 4b
    6 lb x
    15

  • a. Pushdown - Cable (Split rope handle)
    b. Curl - Cable (Split rope handle)

  • 5a
    4 lb x
    20
  • 5b
    2 lb x
    20
  • 6a
    3 lb x
    20
  • 6b
    2 lb x
    20
  • 7a
    3 lb x
    20
  • 7b
    2 lb x
    20

  • a. Curl - Barbell
    b. Incline Triceps Extension - Barbell

  • 8a
    25 lb x
    8
  • 8b
    25 lb x
    8
  • 9a
    30 lb x
    8
  • 9b
    30 lb x
    8
  • 10a
    35 lb x
    8
  • 10b
    35 lb x
    8
  • 11a
    35 lb x
    8
  • 11b
    35 lb x
    8
  • 12a
    40 lb x
    8
  • 12b
    40 lb x
    8

  • a. Hammer Curl - Dumbbell
    b. Lying Triceps Extension - Dumbbell

  • 13a
    15 lb x
    10
  • 13b
    15 lb x
    10
  • 14a
    15 lb x
    10
  • 14b
    15 lb x
    8
  • 15a
    15 lb x
    6
  • 15b
    15 lb x
    5

  • a. Overhead Reverse Triceps Extension - EZ Curl Bar
    b. Reverse Curl - EZ Curl Bar

  • 16a
    25 lb x
    10
  • 16b
    25 lb x
    10
  • 17a
    25 lb x
    10
  • 17b
    25 lb x
    10
  • 18a
    25 lb x
    10
  • 18b
    25 lb x
    6