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M&F June 2008 WK 3,7,11 Mass Frequency
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The M&F June 2008 WK 3,7,11 Mass Frequency routine by Losi80 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mass frequency program
Routine detail
Mon
Back, Bicep
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 16,14,10,14 Reps
Machine Lat Pulldown
3 Sets x 12,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15,12,12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 6,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 7,10,15 Reps
Tue
Chest, Triceps, Abs
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8,7,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8,10,12 Reps
Cable Mid Chest Crossover
3 Sets x 12,17,16 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12,10,9 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 11 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15,7,10 Reps
Hanging Leg Raise
3 Sets x 16 Reps
Crunch
3 Sets x 19,16,16 Reps
Wed
Shoulders, Traps
Est. 0 min
6 exercises
Barbell Military Press
3 Sets x 7,6,8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15,15,14 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,15,10 Reps
Thu
Leg, Calves, Abs
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 16,15,15 Reps
Barbell Seated Calf Raise
3 Sets x 35,45,50 Reps
Reverse Crunch
3 Sets x 20,18,16 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20,20,22 Reps
Fri
Back, Biceps
Est. 0 min
7 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Pull-Up
3 Sets x 6,6,5 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12,10,10 Reps
Barbell Curl
3 Sets x 10,10,9 Reps
Barbell Preacher Curl
3 Sets x 10,10,9 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16,14,14 Reps
