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Table 1 Resistance training protocol

From: Effects of 8 weeks of Xpand® 2X pre workout supplementation on skeletal muscle hypertrophy, lean body mass, and strength in resistance trained males

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