Workout A | |
Exercise | Volume (reps × sets; frequency)* |
Machine leg press | 8 reps × 3 sets; 2 to 3 sessions/week |
Machine chest press | 8 reps × 3 sets; 1 to 2 sessions/week |
Machine lat pulldown | 8 reps × 3 sets; 2 to 3 sessions/week |
Workout B | |
Exercise | Volume (reps × sets; frequency)* |
Machine leg press | 8 reps × 3 sets; 2 to 3 sessions/week |
Machine overhead press | 8 reps × 3 sets; 1 to 2 sessions/week |
Machine seated row | 5 reps × 1 set; 2 to 3 sessions/week |
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