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Francis Li

Male, 46 years old

Routine: Back/Triceps - AV Workout

Wednesday, March 13, 2013 at 5:58pm PDT

  • a. Pull-up - Bodyweight/Weighted
    b. Pushdown - Cable

  • 1a
    0 lb x
    10
  • 1b
    50 lb x
    15
  • 2a
    0 lb x
    10
  • 2b
    50 lb x
    15
  • 3a
    0 lb x
    8
  • 3b
    50 lb x
    13
  • 4a
    0 lb x
    4
  • 4b
    50 lb x
    7

  • a. Close Grip Pulldown - Lever
    b. Reverse Grip Pushdown - Cable

  • 5a
    90 lb x
    15
  • 5b
    50 lb x
    15
  • 6a
    90 lb x
    15
  • 6b
    50 lb x
    15
  • 7a
    90 lb x
    15
  • 7b
    50 lb x
    15
  • 8a
    90 lb x
    15
  • 8b
    50 lb x
    15

  • a. Seated Row - Lever
    b. One Arm Triceps Extension - Dumbbell

  • 9a
    90 lb x
    15
  • 9b
    15 lb x
    15
  • 10a
    90 lb x
    15
  • 10b
    15 lb x
    15
  • 11a
    90 lb x
    15
  • 11b
    15 lb x
    15
  • 12a
    90 lb x
    15
  • 12b
    15 lb x
    11

  • a. Bent-over Row - Dumbbell
    b. Lying Triceps Extension - EZ Curl Bar

  • 13a
    22.5 lb x
    15
  • 13b
    30 lb x
    15
  • 14a
    22.5 lb x
    15
  • 14b
    30 lb x
    14
  • 15a
    22.5 lb x
    15
  • 15b
    30 lb x
    3
  • 16a
    22.5 lb x
    15
  • 16b
    30 lb x
    3