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Francis Li

Male, 47 years old

Routine: The 10-8-6-15 Program

Monday, November 21, 2022 at 3:13pm PST

  • Squat - Barbell

  • 1
    115 lb x
    10
  • 2
    155 lb x
    8
  • 3
    195 lb x
    4
  • 4
    95 lb x
    15

  • a. Bench Press - Barbell
    b. Pulldown - Cable

  • 5a
    85 lb x
    10
  • 5b
    85 lb x
    10
  • 6a
    135 lb x
    8
  • 6b
    135 lb x
    8
  • 7a
    175 lb x
    3
  • 7b
    175 lb x
    6
  • 8a
    65 lb x
    15
  • 8b
    65 lb x
    15

  • Lateral Raise - Dumbbell

  • 9
    25 lb x
    10
  • 10
    35 lb x
    8
  • 11
    45 lb x
    6
  • 12
    15 lb x
    15

  • a. Incline Curl - Dumbbell
    b. Pushdown - Cable

  • 13a
    20 lb x
    10
  • 13b
    35 lb x
    10
  • 14a
    25 lb x
    10
  • 14b
    50 lb x
    8
  • 15a
    30 lb x
    6
  • 15b
    65 lb x
    6
  • 16a
    15 lb x
    15
  • 16b
    20 lb x
    15