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Francis Li

Male, 46 years old

Routine: Week 1 - Thurs - Chest and Back - Evolution

Thursday, January 30, 2014 at 7:51pm PST

  • a. Fly - Dumbbell
    b. Bent-over Row - Dumbbell

  • 1a
    20 lb x
    15
  • 1b
    30 lb x
    15
  • 2a
    25 lb x
    12
  • 2b
    35 lb x
    12
  • 3a
    30 lb x
    10
  • 3b
    40 lb x
    10
  • 4a
    30 lb x
    10
  • 4b
    40 lb x
    10
  • 5a
    30 lb x
    10
  • 5b
    40 lb x
    10

  • a. Chest Dip - Bodyweight/Weighted
    b. Seated Row - Lever

  • 6a
    0 lb x
    12
  • 6b
    110 lb x
    10
  • 7a
    0 lb x
    12
  • 7b
    110 lb x
    10
  • 8a
    0 lb x
    12
  • 8b
    115 lb x
    10
  • 9a
    0 lb x
    9
  • 9b
    115 lb x
    10

  • a. Close Grip Bench Press - Smith
    b. Pulldown - Lever

  • 10a
    75 lb x
    10
  • 10b
    90 lb x
    10
  • 11a
    85 lb x
    10
  • 11b
    100 lb x
    10
  • 12a
    85 lb x
    10
  • 12b
    100 lb x
    10
  • 13a
    85 lb x
    10
  • 13b
    110 lb x
    10