Table 2 Eight-week resistance training protocol
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 | ||