M&F June 2008 WK 2,6,10 Mass Frequency
Bulking
Intermediate
None
Plan Details
The M&F June 2008 WK 2,6,10 Mass Frequency routine by Losi80 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Muscle and Fitness program Jim Stoppani double up a body group each week 12 wk program 4 rotating weeks
Routine detail
Mon
Shoulder, Traps
Est. 0 min
6 exercises
Barbell Military Press
4 Sets x 6,6,8,8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 6,6,8 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Tue
Back, Bicep, ABS
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Wed
Chest, Triceps
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 6,6,8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Thu
Leg, Calves, ABS
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Fri
Shoulders, Traps
Est. 0 min
6 exercises
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Barbell Shrug
4 Sets x 6,6,8,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
