Francis Li

Routine: Day 22 - 28 day

Wednesday, September 19, 2012 at 5:36pm PDT

• Deadlift - EZ Curl Bar

• 1

  165 lb x

  15
• 2

  165 lb x

  12
• 3

  165 lb x

  7

• a. Bench Press - Smith
  b. Fly - Dumbbell
  

• 4a

  105 lb x

  7
• 4b

  20 lb x

  8
• 5a

  85 lb x

  6
• 5b

  20 lb x

  7
• 6a

  85 lb x

  3
• 6b

  20 lb x

  5
• 7a

  x

   
• 7b

  x

   

• a. Curl - EZ Curl Bar
  b. Incline Curl - Dumbbell
  

• 8a

  50 lb x

  10
• 8b

  15 lb x

  8
• 9a

  50 lb x

  3
• 9b

  15 lb x

  5

• a. Standing Calf Raise - Lever
  b. Seated Calf Press - Lever
  

• 10a

  90 lb x

  10
• 10b

  170 lb x

  10
• 11a

  90 lb x

  8
• 11b

  170 lb x

  6

• Shrug - Dumbbell

• 12

  55 lb x

  28

• Sit-up - Bodyweight/Weighted

• 13

  0 lb x

  9

• Hyperextension - Bodyweight/Weighted

• 14

  0 lb x

  17

• Rotator Cuff Raise - Dumbbell

• 15

  15 lb x

  10
• 16

  15 lb x

  8