Francis Li

Routine: The 10-8-6-15 Program

Monday, January 2, 2023 at 3:37pm PST

• Squat - Barbell

• 1

  115 lb x

  10
• 2

  145 lb x

  8
• 3

  175 lb x

  6
• 4

  95 lb x

  15

• a. Bench Press - Barbell
  b. Pulldown - Cable
  

• 5a

  115 lb x

  10
• 5b

  115 lb x

  10
• 6a

  135 lb x

  8
• 6b

  135 lb x

  8
• 7a

  155 lb x

  5
• 7b

  155 lb x

  6
• 8a

  95 lb x

  15
• 8b

  95 lb x

  15

• Lateral Raise - Dumbbell

• 9

  30 lb x

  10
• 10

  35 lb x

  8
• 11

  40 lb x

  6
• 12

  25 lb x

  15

• a. Incline Curl - Dumbbell
  b. Pushdown - Cable
  

• 13a

  20 lb x

  10
• 13b

  x

   
• 14a

  25 lb x

  5
• 14b

  x

   
• 15a

  x

   
• 15b

  x

   
• 16a

  10 lb x

  15
• 16b

  x