Table 2.
The training program for elderly participants
| Session 1 | Session 2 | Session 3 | |
|---|---|---|---|
| Reps. |
8-10 |
13-15 |
3-5 |
| Rest |
1 min |
45 sec |
2 min |
| Sets: |
|
|
|
| Week 1 |
1 (warm-up) + 1 |
1 + 1 |
|
| Week 2 |
1 (warm-up) + 2 |
|
1 + 1 |
| Week 3 |
1 (warm-up) + 2 |
1 + 2 |
|
| Week 4 |
1 (warm-up) + 2 |
|
1 + 2 |
| Week 5 |
1 (warm-up) + 3 |
1 + 2 |
|
| Week 6 |
1 (warm-up) + 3 |
|
1 + 3 |
| Week 7-8 |
1 (warm-up) + 3 |
1 + 3 |
1 + 3 |
| Week 9 |
1 (warm-up) + 4 |
1 + 3 |
|
| Week 10 |
1 (warm-up) + 4 |
|
1 + 4 |
| Week 11 |
1 (warm-up) + 3 |
1 + 3 |
|
| Week 12 |
1 (warm-up) + 2 |
|
1 + 2 |
| |
Exercises: |
|
|
| |
Bulgarian squat |
“Sumo” deadlift w/kettlebells |
Knee-extension |
| |
Squat |
Lunges |
Leg press |
| |
Bench-press |
Step up |
Chest-press |
| |
Pull-down narrow grip |
Flyes |
Pull-down wide grip |
| |
Upright row |
Seated row machine |
Arnold-press |
| |
Calf raise |
Lateral raises |
Bench press narrow grip |
| |
French press |
Triceps pushdown |
Scott curl |
| |
Standing biceps curl w/dumbbells |
Scott curl |
Side-plank (abdominals) |
| Quadruped exercise | Plank (abdominals) | ||