Table 1.

Six-week resistance training program.

Day 1: Monday		Day 2: Tuesday
Exercise	Sets/Reps (RM)	Exercise	Sets/Reps (RM)
Hack Squat	3×75% 1RM	Barbell Bench Press	3×75% 1RM
Leg Extension	3×10RM	Machine Incline Press	3×10RM
Standing Calf Raises	3×8–12	Machine Shoulder Press	3×8–12
Wide-Grip Lat Pulldown	3×8–12	DB Lateral Raises	3×8–12
Seated Row	3×8–12	EZ Bar Skull Crusher	3×8–12
EZ Bar Curl	3×8–12	Triceps Pushdown	3×8–12
DB Hammer Curl	3×8–12	Reverse Crunch	3×15–20
Hyperextension	3×15–20	Cable Crunch	3×15–20
Day 3: Thursday		Day 4: Friday
Leg Press	3×8–12	Barbell Incline Press	3×8–12
Lying Leg Curl	3×8–12	Machine Chest Fly	3×8–12
Romanian Deadlift	3×8–12	DB Shoulder Press	3×8–12
Seated Calf Raises	3×8–12	Machine Reverse Fly	3×8–12
Straight-Arm Pulldown	3×8–12	OH Triceps Extension	3×8–12
One-Arm DB Row	3×8–12	Cable Kickback	3×8–12
EZ Bar Preacher Curl	3×8–12	Crunch	3×15–20
Rope Cable Curl	3×8–12	Russian Twist	3×15–20

Reps repetitions, RM Repetition maximum, 1RM 1 repetition maximum, DB dumbbell, OH overhead.