Table 1 Resistance training protocol
Monday | Wednesday | Friday |
|---|---|---|
hyper - leg&chest | hyper - back&delts | strength |
Leg Press | Pullups | Leg Press |
Leg Curl | 90° Bent Rows | Bench Press |
Leg Extension | Shrugs | Leg Extension |
Hyperextension | Shoulder Press | Close Grip Bench Press |
Bench Press | Lateral Raise | |
Dumbbell incline Bench Press | Reverse Laterals | |
Close Grip Bench Press | Bicep curls | |
Tricep cable extension | ||
Rep Scheme: 6 - 15 | Rep Scheme: 6 - 15 | Rep Scheme: 1 - 5 |