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Francis Li

Male, 46 years old

Routine: Shoulders - Alexander Myrvold

Monday, December 5, 2016 at 2:39pm PST

  • Shoulder Press - Barbell

  • 1
    100 lb x
    8
  • 2
    100 lb x
    8
  • 3
    110 lb x
    8
  • 4
    110 lb x
    8

  • Lateral Raise - Dumbbell

  • 5
    40 lb x
    8
  • 6
    40 lb x
    8
  • 7
    40 lb x
    8
  • 8
    40 lb x
    8

  • Bent Over Reverse Fly - Dumbbell

  • 9
    40 lb x
    8
  • 10
    40 lb x
    8
  • 11
    40 lb x
    8
  • 12
    40 lb x
    8

  • Seated Rear Lateral Fly (on pec deck) - Lever

  • 13
    120 lb x
    10
  • 14
    120 lb x
    10
  • 15
    120 lb x
    8

  • Front Raise - Dumbbell

  • 16
    20 lb x
    10
  • 17
    20 lb x
    10
  • 18
    20 lb x
    10

  • Shrug - Lever

  • 19
    230 lb x
    10
  • 20
    230 lb x
    10
  • 21
    230 lb x
    10

  • a. Shoulder External Rotation - Cable
    b. Shoulder Internal Rotation - Cable

  • 22a
    25 lb x
    10
  • 22b
    25 lb x
    10
  • 23a
    25 lb x
    10
  • 23b
    25 lb x
    10
  • 24a
    25 lb x
    10
  • 24b
    25 lb x
    10