Table 3.

Low frequency training routine.

Monday	Wednesday	Friday
Pectoralis, Deltoids, Triceps	Upper Back, Biceps	Quadriceps, Hamstrings, Calves
(sets)×8–12 reps	(sets)×8–12 reps	(sets)x8–12 reps
Incline Press (3)	Pulldowns (6)	Hack Squats (3)
Flat Press (6)	Rows (3)	Leg Press (3)
Shoulder Press (3)	Seated Dbell Curls (6)	Lunges/Squats (3)
Lateral Raises (6)	1 Arm Bench Curls (3)	Seated Leg Curl (6)
Pushdowns (6)	Crunches (3)	Back Extension (3)
1 Arm Extensions (3)		Standing Calf Raise (9)

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

Dbell=dumbbell, Ext=extension