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M&F June 2008 Mass Frequency WK 4,8,12
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The M&F June 2008 Mass Frequency WK 4,8,12 routine by Losi80 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mass frequency
Routine detail
Mon
Legs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 16,18,17 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 28 Reps
Barbell Deadlift
3 Sets x 8 Reps
Tue
Chest, Tricep, 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 (Rope)
3 Sets x 12,12,9 Reps
EZ Bar Tricep Extension
3 Sets x 12,10,10 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
Back, Bicep, Abs
Est. 0 min
10 exercises
Pull-Up
3 Sets x 6,6,5 Reps
Barbell Bent-Over Row
3 Sets x 16,14,10 Reps
Cable Seated Row
3 Sets x 10,11,11 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 9,10,8 Reps
Barbell Curl
3 Sets x 10,10,9 Reps
Barbell Preacher Curl
3 Sets x 10,10,9 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 20,18,16 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20,20,22 Reps
Fri
Legs, Calves
Est. 0 min
8 exercises
Machine Leg Extension
3 Sets x 16,18,17 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 16,15,15 Reps
Dumbbell Seated Calf Raise
3 Sets x 28 Reps
