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Francis Li

Male, 46 years old

Routine: Week 1 - Sat - Deltoids and Biceps - Evolution

Saturday, February 1, 2014 at 4:12pm PST

  • a. Upright Row - EZ Curl Bar
    b. Triple Curl - Dumbbell

  • 1a
    45 lb x
    15
  • 1b
    10 lb x
    15
  • 2a
    55 lb x
    12
  • 2b
    15 lb x
    12
  • 3a
    65 lb x
    10
  • 3b
    15 lb x
    5
  • 4a
    65 lb x
    4
  • 4b
    15 lb x
    5
  • 5a
    65 lb x
    4
  • 5b
    15 lb x
    5

  • a. Overhead Press - Dumbbell
    b. Curl - Cable (Straight bar)

  • 6a
    10 lb x
    10
  • 6b
    3 lb x
    10
  • 7a
    10 lb x
    10
  • 7b
    4 lb x
    10
  • 8a
    15 lb x
    10
  • 8b
    5 lb x
    10
  • 9a
    20 lb x
    10
  • 9b
    6 lb x
    10

  • a. Rotating Lateral Raise - Dumbbell
    b. Alternating Curl - Dumbbell

  • 10a
    5 lb x
    12
  • 10b
    5 lb x
    10
  • 11a
    10 lb x
    12
  • 11b
    10 lb x
    10
  • 12a
    10 lb x
    12
  • 12b
    10 lb x
    10
  • 13a
    15 lb x
    12
  • 13b
    15 lb x
    10