Table 1 Non-linear 6 week resistance training program
From: Effects of betaine on body composition, performance, and homocysteine thiolactone
Monday | Micro cycle 1 | Micro cycle 2 | Micro cycle 3 |
|---|---|---|---|
Exercise | Week 1 - 2 | Week 3 - 4 | Week 5 - 6 |
Barbell Bench Press | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Barbell Incline Press | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Bent Over Barbell Row | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Seated Cable Row | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Biceps Barbell Curl | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Lying Triceps Extension | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Tuesday | Micro cycle 1 | Micro cycle 2 | Micro cycle 3 |
Exercise | Week 1 - 2 | Week 3 - 4 | Week 5 - 6 |
Free Weight Back Squat | 3 × (8–10) / 2 min | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min |
Barbell Rumanian Dead Lift | 3 × (8–10) / 2 min | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min |
Leg Extension Machine | 3 × (8–10) / 2 min | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min |
Abdominal Crunches | 3 × (20–30) / 1 min | 3 × (20–30) / 1 min | 3 × (20–30) / 1 min |
Thursday | Micro cycle 1 | Micro cycle 2 | Micro cycle 3 |
Exercise | Week 1 - 2 | Week 3 - 4 | Week 5 - 6 |
Barbell Military Press | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Wide Grip Front Lat Pull Down | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Dumbbell Row | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Dumbbell Lateral Shoulder Raise | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Alternating Curls with Dumbbells | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Triceps Extension with Cables | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min | 3 × (8–10) / 2 min |
Friday | Micro cycle 1 | Micro cycle 2 | Micro cycle 3 |
Exercise | Week 1 - 2 | Week 3 - 4 | Week 5 - 6 |
Standard Dead Lift | 3 × (8–10) / 2 min | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min |
Barbell Split Squat | 3 × (8–10) / 2 min | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min |
Prone Leg Curl Machine | 3 × (8–10) / 2 min | 3 × (12–15) / 90 sec | 4 × (4–6) / 3 min |
Hanging Leg Raises | 3 × (20–30) / 1 min | 3 × (20–30) / 1 min | 3 × (20–30) / 1 min |