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Francis Li

Male, 46 years old

Routine: Day 1 - Shoulders & Tris - 4 Day Split

Monday, September 30, 2013 at 9:27pm PDT

  • Behind Neck Press - Smith

  • 1
    25 lb x
    12
  • 2
    30 lb x
    10
  • 3
    35 lb x
    8
  • 4
    35 lb x
    8

  • Shoulder Press - Smith

  • 5
    25 lb x
    12
  • 6
    30 lb x
    10
  • 7
    35 lb x
    8
  • 8
    35 lb x
    8

  • a. Upright Row - Cable
    b. Front Raise - Cable

  • 9a
    4 lb x
    12
  • 9b
    1 lb x
    12
  • 10a
    5 lb x
    10
  • 10b
    1.5 lb x
    10
  • 11a
    6.5 lb x
    8
  • 11b
    2 lb x
    8
  • 12a
    6 lb x
    8
  • 12b
    2 lb x
    8

  • a. Lateral Raise - Dumbbell
    b. Close Grip Upright Row - EZ Curl Bar

  • 13a
    8 lb x
    12
  • 13b
    25 lb x
    12
  • 14a
    10 lb x
    10
  • 14b
    30 lb x
    10
  • 15a
    12 lb x
    8
  • 15b
    35 lb x
    8
  • 16a
    12 lb x
    8
  • 16b
    35 lb x
    8

  • Shrug - Dumbbell

  • 17
    25 lb x
    15
  • 18
    30 lb x
    15
  • 19
    35 lb x
    15
  • 20
    35 lb x
    15

  • a. Lying Triceps Extension - EZ Curl Bar
    b. Close Grip Bench Press - Smith

  • 21a
    35 lb x
    12
  • 21b
    35 lb x
    12
  • 22a
    40 lb x
    10
  • 22b
    40 lb x
    10
  • 23a
    45 lb x
    8
  • 23b
    45 lb x
    8
  • 24a
    45 lb x
    8
  • 24b
    45 lb x
    8

  • Pushdown - Cable (Split rope handle)

  • 25
    4 lb x
    15
  • 26
    4 lb x
    10
  • 27
    3 lb x
    13
  • 28
    2 lb x
    15