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Table 2 Eight-week resistance training protocol

From: Efficacy of phosphatidic acid ingestion on lean body mass, muscle thickness and strength gains in resistance-trained men

Monday/Thursday Tuesday/Friday
Exercise Sets/Reps (RM) Exercise Sets/Reps (RM)
Bench Press* 1,4 x 10 – 12 Squats* 1,4 x 10 – 12
Incline DB Press 3 x 10 - 12 Lunge/Front squat 3 x 10 - 12
Seated Shoulder Press* 1,4 x 10 – 12 Leg Curl 3 x 10 - 12
Upright rows 3 x 10 - 12 Knee Extension 3 x 10 - 12
Lateral raises 3 x 10 - 12 Calf Raises 3 x 10 - 12
Shrugs 3 x 10 - 12 Lat Pulldown 4 x 10 - 12
Triceps pushdown 3 x 10 - 12 Seated Row 4 x 10 - 12
Triceps extension 3 x 10 - 12 EZ Bar Curl 3 x 10 - 12
Situps 3 x 25 Dumbbell Curls 3 x 10 - 12
   Situps 3 x 25