Francis Li

Routine: Density Day 1: GH Workout - Strength and Physique Mesocycle

Wednesday, April 25, 2012 at 9:33pm PDT

• a. Squat - Smith
  b. Sissy Squat - Bodyweight/Weighted
  c. Leg Extension - Lever
  

• 1a

  85 lb x

  5
• 1b

  0 lb x

  6
• 1c

  90 lb x

  10
• 2a

  105 lb x

  5
• 2b

  0 lb x

  4
• 2c

  90 lb x

  10
• 3a

  125 lb x

  5
• 3b

  0 lb x

  4
• 3c

  90 lb x

  6

• a. Incline Bench Press - Dumbbell
  b. Push-up - Bodyweight/Weighted
  

• 4a

  60 lb x

  5
• 4b

  0 lb x

  14
• 5a

  60 lb x

  5
• 5b

  0 lb x

  10
• 6a

  60 lb x

  4
• 6b

  0 lb x

  8
• 7a

  50 lb x

  3
• 7b

  0 lb x

  4

• a. Lying Triceps Extension - Barbell
  b. Lying Triceps Extension - Dumbbell
  

• 8a

  65 lb x

  5
• 8b

  15 lb x

  5
• 9a

  65 lb x

  5
• 9b

  15 lb x

  5
• 10a

  65 lb x

  5
• 10b

  15 lb x

  4
• 11a

  65 lb x

  0
• 11b

  15 lb x

  5