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Francis Li

Male, 46 years old

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

Monday, October 12, 2020 at 4:09pm PDT

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

  • 1a
    135 lb x
    5
  • 1b
    0 lb x
    10
  • 1c
    80 lb x
    10
  • 2a
    135 lb x
    5
  • 2b
    0 lb x
    10
  • 2c
    80 lb x
    10
  • 3a
    135 lb x
    5
  • 3b
    0 lb x
    10
  • 3c
    80 lb x
    10

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

  • 4a
    50 lb x
    5
  • 4b
    0 lb x
    15
  • 5a
    50 lb x
    5
  • 5b
    0 lb x
    10
  • 6a
    50 lb x
    5
  • 6b
    0 lb x
    8
  • 7a
    50 lb x
    5
  • 7b
    0 lb x
    3

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

  • 8a
    60 lb x
    5
  • 8b
    10 lb x
    5
  • 9a
    60 lb x
    5
  • 9b
    12.5 lb x
    5
  • 10a
    70 lb x
    5
  • 10b
    12.5 lb x
    5
  • 11a
    70 lb x
    5
  • 11b
    12.5 lb x
    5