Table 1.

Resistance training protocol

Monday	Wednesday	Friday
hyper - leg&chest	hyper - back&delts	strength
Leg Press	Pullups	Leg Press
Leg Curl	90° Bent Rows	Bench Press
Leg Extension	Shrugs	Leg Extension
Hyperextension	Shoulder Press	Close Grip Bench Press
Bench Press	Lateral Raise
Dumbbell incline Bench Press	Reverse Laterals
Close Grip Bench Press	Bicep curls
Tricep cable extension
Rep Scheme: 6 - 15	Rep Scheme: 6 - 15	Rep Scheme: 1 - 5