Francis Li

Routine: Density Day 4: Insulin/T Workout - Strength and Physique Mesocycle

Tuesday, December 16 at 3:29pm PST

• Single Leg Calf Raise - Bodyweight/Weighted

• 1

  x

   
• 2

  x

   
• 3

  x

   

• High Pull - Barbell

• 4

  x

   
• 5

  x

   
• 6

  x

   
• 7

  x

   

• Neck Press - Barbell

• 8

  95 lb x

  10
• 9

  115 lb x

  10
• 10

  125 lb x

  10

• Seated Low Row - Lever

• 11

  95 lb x

  10
• 12

  115 lb x

  10
• 13

  125 lb x

  10

• Reverse Lunge - Barbell

• 14

  x

   
• 15

  x

   
• 16

  x

   

• Romanian Deadlift - Barbell

• 17

  x

   
• 18

  x

   
• 19

  x

   

• a. Lying To Seated Curl - Dumbbell
  b. Diamond Pushup - Bodyweight/Weighted
  

• 20a

  17.5 lb x

  12
• 20b

  0 lb x

  12
• 21a

  20 lb x

  12
• 21b

  0 lb x

  12
• 22a

  22.5 lb x

  12
• 22b

  0 lb x

  12