[King Grub]

The specific exercises and the number of sets in each session were as follows. For the first week, the subjects were asked to perform the barbell squat (2 sets), the leg extension (1 set), the seated leg curl (2 sets), the machine chest press (1 set), the barbell chest press (2 sets), the seated machine row (1 set), the one-arm dumbbell row (2 sets), the machine biceps curl (1 set), the dumbbell biceps curl (2 sets), the cable triceps press-down (2 sets), the dumbbell shoulder press (2 sets), and the straight-arm pull-down (2 sets). For the second week, the subjects were asked to perform the leg extension (1 set), the barbell squat (2 sets), the barbell chest press (3 sets), the seated leg curl (2 sets), the seated cable row (3 sets), dumbbell biceps curl (3 sets), the cable triceps press-down (3 sets), the dumbbell shoulder press (3 sets), and the straight-arm pull-down or lat pull-down (3 sets). After this two-week acclimatization phase, for the rest of the study, the subjects were asked to perform the barbell squat (3 sets), the leg extension (3 sets), the leg curl (2 sets), one chest exercise (flat, incline or decline press or fly, cable cross-over, 3 sets), one back exercise (rows, pull up, pull down or seated cable row, 3 sets), another chest exercise (3 sets), another back exercise (3 sets), one biceps exercise or one triceps exercise (curls or extensions, 3 sets), and one shoulder exercise (raises or presses, 3 sets).

http://www.jissn.com/content/12/1/43/table/T1