Table 2.

High frequency training routine.

Muscle Group	Monday	Wednesday	Friday
Pectoralis	Flat Presses	Flat Presses	Incline Presses
Upper Back	Pulldowns	Pulldowns	Rows
Quadriceps	Leg Press	Lunges/Squats	Hack Squats
Gastrocnemius	Standing Calf Raises	Standing Calf Raises	Standing Calf Raises
Deltoids	Shoulder Press	Lateral Raises	Lateral Raises
Biceps	Seated Dbell Curls	Seated Dbell Curls	1 Arm Bench Curls
Triceps	Tricep Pushdown	Tricep Pushdown	1 Arm Tricep Ext.
Hamstrings	Seated Leg Curl	Seated Leg Curl	Back Extension
Sets × Reps	3×8–12 all ex.	3×8–12 all	ex. 3×8–12 all ex.

Note. Workouts were performed with 48 hours rest between each workout, three days per week.

Dbell=dumbbell, Ext=extension