Francis Li

Routine: Day 1 - 28 day

Thursday, August 30, 2012 at 5:56pm PDT

• Bench Press - Dumbbell

• 1

  35 lb x

  10
• 2

  35 lb x

  9
• 3

  35 lb x

  6

• Bent-over Row - Dumbbell

• 4

  35 lb x

  10
• 5

  35 lb x

  7
• 6

  35 lb x

  4

• Single Leg Split Squat - Dumbbell

• 7

  35 lb x

  7
• 8

  25 lb x

  6
• 9

  25 lb x

  5

• Shoulder Press - Dumbbell

• 10

  20 lb x

  10
• 11

  20 lb x

  6

• Seated Leg Curl - Lever

• 12

  70 lb x

  7
• 13

  70 lb x

  7

• Curl - EZ Curl Bar

• 14

  45 lb x

  10
• 15

  45 lb x

  3

• Pushdown - Cable

• 16

  45 lb x

  10
• 17

  45 lb x

  7

• Seated Calf Raise - Lever

• 18

  90 lb x

  12
• 19

  90 lb x

  6

• Sit-up - Bodyweight/Weighted

• 20

  0 lb x

  5
• 21

  0 lb x

  4
• 22

  0 lb x

  3

• Rotator Cuff Raise - Dumbbell

• 23

  10 lb x

  12
• 24

  10 lb x

  5