Francis Li

Routine: Density Day 1: GH Workout - Strength and Physique Mesocycle

Saturday, June 14 at 2:48pm PDT

• a. Front Squat - Barbell
  b. Sissy Squat - Bodyweight/Weighted
  c. Leg Extension - Lever
  

• 1a

  155 lb x

  5
• 1b

  45 lb x

  10
• 1c

  130 lb x

  10
• 2a

  165 lb x

  5
• 2b

  45 lb x

  10
• 2c

  130 lb x

  0
• 3a

  175 lb x

  3
• 3b

  45 lb x

  10
• 3c

  110 lb x

  6

• a. Incline Bench Press - Dumbbell
  b. Push-up - Bodyweight/Weighted
  

• 4a

  90 lb x

  5
• 4b

  0 lb x

  10
• 5a

  90 lb x

  5
• 5b

  0 lb x

  10
• 6a

  90 lb x

  5
• 6b

  0 lb x

  10
• 7a

  90 lb x

  5
• 7b

  0 lb x

  10

• a. Tricep Pushdown - Lever
  b. Triceps Extension - Lever
  

• 8a

  145 lb x

  5
• 8b

  85 lb x

  5
• 9a

  150 lb x

  5
• 9b

  90 lb x

  5
• 10a

  155 lb x

  5
• 10b

  95 lb x

  5
• 11a

  160 lb x

  5
• 11b

  100 lb x

  5