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Table 1 Outline of Resistance Training Protocol

From: Effect of Bang® Pre-Workout Master Blaster® combined with four weeks of resistance training on lean body mass, maximal strength, mircoRNA expression, and serum IGF-1 in men: a randomized, double-blind, placebo-controlled trial

Lower Body - Days 1 & 3 of each Week
 Week 1Week 2Week 3Week 4 
ExerciseSetsRepsSetsRepsSetsRepsSetsRepsRest
Box Squat28–1238–1236–843–5120 s
Leg Press215–20315–20312–15412–15120 s
Leg Extensiona28–1038–1036–846–860s
Leg Curlb28–1038–1036–846–860s
Calf Raisec212–15312–15310–12410–1260s
Decline Sit-upsd2AMRAP3AMRAP3AMRAP4AMRAP60s
Walking Lunges125 yds225 yds325 yds325 yds60s
Upper Body - Days 2 & 4 of each Week
 Week 1Week 2Week 3Week 4 
ExerciseSetsRepsSetsRepsSetsRepsSetsRepsRest
Bench Press28–1238–1236–843–5120 s
Lat Pulldown212–15312–1538–1048–10120 s
Shoulder Pressa210–12310–1238–1048–1060s
Cable Rowb210–12310–1238–1048–1060s
Triceps Pushdownc212–15312–15310–12410–1260s
Biceps Curld212–15312–15310–12410–1260s
Shrugs120–25220–25315–20315–2060s
  1. AMRAP = as many reps as possible; exercises denoted with an a and b were performed in an alternated fashion; exercises denoted with an c and d were performed in an alternated fashion
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Journal of the International Society of Sports Nutrition

ISSN: 1550-2783

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