M&F June 2008 WK 3,7,11 Mass Frequency - JEFIT

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M&F June 2008 WK 3,7,11 Mass Frequency - JEFIT

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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 Demonstration

Barbell Bent-Over Row

4 Sets x 16,14,10,14 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 12,10,10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 15,12,12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 6,8,8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 7,10,15 Reps

Tue

Chest, Triceps, Abs

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8,7,6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8,10,12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 12,17,16 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12,10,9 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 11 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 15,7,10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 16 Reps

Crunch Demonstration

Crunch

3 Sets x 19,16,16 Reps

Wed

Shoulders, Traps

Est. 0 min

6 exercises

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 7,6,8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 15,15,14 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15,15,10 Reps

Thu

Leg, Calves, Abs

Est. 0 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 16,15,15 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

3 Sets x 35,45,50 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20,18,16 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 20,20,22 Reps

Fri

Back, Biceps

Est. 0 min

7 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 6,6,5 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 12,10,10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10,10,9 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10,10,9 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 16,14,14 Reps