Francis Li

Routine: Density Day 2: GH Workout - Strength and Physique Mesocycle

Sunday, June 15, 2025 at 2:49pm PDT

• a. Pull-up - Bodyweight/Weighted
  b. Pullover - Dumbbell
  c. Stiff Arm Pushdown - Cable
  

• 1a

  25 lb x

  8
• 1b

  55 lb x

  6
• 1c

  55 lb x

  8
• 2a

  25 lb x

  8
• 2b

  65 lb x

  6
• 2c

  65 lb x

  8
• 3a

  25 lb x

  8
• 3b

  75 lb x

  6
• 3c

  75 lb x

  3
• 4a

  25 lb x

  5
• 4b

  75 lb x

  0
• 4c

  75 lb x

  0

• Shoulder Press - Barbell

• 5

  70 lb x

  5

• Shoulder Press - Barbell

• 6

  55 lb x

  12
• 7

  55 lb x

  12
• 8

  55 lb x

  12
• 9

  55 lb x

  12

• Curl - Barbell

• 10

  60 lb x

  10
• 11

  60 lb x

  10
• 12

  60 lb x

  4