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Francis Li

Male, 46 years old

Routine: Shoulders - Alexander Myrvold

Sunday, November 27, 2016 at 3:28pm PST

  • Shoulder Press - Barbell

  • 1
    100 lb x
    8
  • 2
    100 lb x
    8
  • 3
    110 lb x
    4
  • 4
    110 lb x
    5

  • Lateral Raise - Dumbbell

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

  • Bent Over Reverse Fly - Dumbbell

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

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

  • 13
    115 lb x
    10
  • 14
    115 lb x
    10
  • 15
    115 lb x
    10

  • Front Raise - Dumbbell

  • 16
    17.5 lb x
    10
  • 17
    17.5 lb x
    10
  • 18
    17.5 lb x
    10

  • Shrug - Lever

  • 19
    90 lb x
    10
  • 20
    110 lb x
    10
  • 21
    130 lb x
    10
  • 22
    150 lb x
    10
  • 23
    180 lb x
    10
  • 24
    200 lb x
    10
  • 25
    220 lb x
    10

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

  • 26a
    25 lb x
    8
  • 26b
    25 lb x
    8
  • 27a
    25 lb x
    10
  • 27b
    25 lb x
    10
  • 28a
    25 lb x
    7
  • 28b
    25 lb x
    10