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Francis Li

Male, 46 years old

Routine: Week 3 - Wed - Shoulders & Biceps - Evolution

Wednesday, February 12, 2014 at 5:42pm PST

  • a. Military Press - EZ Curl Bar
    b. Military Press - EZ Curl Bar
    c. Curl - EZ Curl Bar

  • 1a
    65 lb x
    10
  • 1b
    45 lb x
    10
  • 1c
    45 lb x
    10
  • 2a
    65 lb x
    7
  • 2b
    25 lb x
    12
  • 2c
    45 lb x
    10
  • 3a
    55 lb x
    10
  • 3b
    25 lb x
    12
  • 3c
    45 lb x
    10
  • 4a
    55 lb x
    7
  • 4b
    25 lb x
    12
  • 4c
    45 lb x
    10

  • a. One Arm Lateral Raise - Cable
    b. Alternating Curl - Dumbbell

  • 5a
    1 lb x
    12
  • 5b
    20 lb x
    10
  • 6a
    1 lb x
    12
  • 6b
    20 lb x
    10
  • 7a
    1 lb x
    12
  • 7b
    20 lb x
    10
  • 8a
    1 lb x
    12
  • 8b
    20 lb x
    10

  • a. Front Raise - Dumbbell
    b. Rear Delt Raise - Dumbbell
    c. Hammer Curl - Cable (Split rope handle)

  • 9a
    10 lb x
    10
  • 9b
    10 lb x
    10
  • 9c
    4 lb x
    10
  • 10a
    10 lb x
    10
  • 10b
    10 lb x
    10
  • 10c
    4 lb x
    10
  • 11a
    12 lb x
    10
  • 11b
    12 lb x
    10
  • 11c
    4.5 lb x
    10
  • 12a
    12 lb x
    10
  • 12b
    12 lb x
    10
  • 12c
    4.5 lb x
    10