Table 1 Sample resistance training program
Weeks | Day 1, Day 3 | Day 2, Day 4 |
|---|---|---|
1–6a | Bench press, 3 × 10 RM Chest flies, 3 × 10 RM Lat pull, 3 × 10 RM Seated row, 3 × 10 RM Shoulder press, 3 × 10 RM Shoulder shrugs, 3 × 10 RM Biceps curls, 3 × 10 RM Triceps extensions, 3 × 10 RM | Back squat or leg press, 3 × 10 RM Leg extensions, 3 × 10 RM Romanian Deadlift, 3 × 10 RM Split Lunges, 3 × 10 RM Leg curls, 3 × 10 RM Calf raises, 3 × 10 RM Ab crunches, 3 × 25 |
7–10b | Bench press, 4 × 6 RM Chest flies, 4 × 6 RM Lat pull, 4 × 6 RM Seated row, 4 × 6 RM Shoulder press, 4 × 6 RM Shoulder shrugs, 4 × 6 RM Biceps curls, 4 × 6 RM Triceps extensions, 4 × 6 RM | Back squat or leg press, 4 × 6 RM Leg extensions, 4 × 6 RM Deadlift, 4 × 6 RM Lunges, 4 × 6 RM Leg curls, 4 × 6 RM Calf raises, 4 × 6 RM Ab crunches, 3 × 25 |