 She trained with the traditional push and pull routine (three days on, one day off) and when contest preparations started, she switched to a four days on / one day off routine to focus more on different body parts.Gafner focuses on her chest, shoulders, back, and arms in order to bring up her upper body to match her strong legs (Brainum, 224).She rarely does Regular Squats with a free barbells due to a hip problem and focuses more on isolation exercises such as Hack Squats, Leg Presses, and Lunges (Brainum, 224).