Table 1 Training protocol
| Â | Workout A | Â |
|---|---|---|
Exercise | Sets | Reps |
Squat | 3 | 8 |
Leg Extension | 3 | 8 |
Seated Calf Raises | 3 | 8 |
Hamstring Curls | 3 | 8 |
Dumbbell Incline Press | 3 | 8 |
One-arm Dumbbell Rows | 3 | 8 |
Shoulder Press | 3 | 8 |
Dumbbell Curls | 3 | 8 |
Triceps Pushdowns | 3 | 8 |
Deadlifts | 3 | 8 |
Crunches | 3 | 20 |
| Â | Workout B | Â |
Exercise | Sets | Reps |
Leg Press | 3 | 8 |
Lunges | 3 | 8 |
Standing Calf Raises | 3 | 8 |
Deadlifts | 3 | 8 |
Bench Press | 3 | 8 |
Seated Rows | 3 | 8 |
Lat Pulldowns | 3 | 8 |
Side Laterals | 3 | 8 |
Barbell Curls | 3 | 8 |
French Press | 3 | 8 |
Russian Twists | 3 | 8 |