Table 2.

Twelve-week experimental strength training protocol.

Weeks	Session 1			Session 2
	Exercise	Set × reps	Rest periods	Exercise	Set × reps	Rest periods
1–4	Leg press	2 × 16–20	60 s between sets, 120–180 s between exercises	Leg press	2 × 16–20	60 s between sets, 120–180 s between exercises
	Knee extension			Knee extension
	Knee flexion			Knee flexion
	Chest press			Shoulder press
	Lat pulldown			Seated row
	Tricep pushdown			Bicep curl
	Ab curl			Seated calf-raise
	Back extension			Ab curl
				Back extension
5–12	Leg press + chest press	3 × 14–16	0 s between super-sets, 30 s between sets, 120–180 s between exercises	Leg press + seated row	3 × 14–16	0 s between super-sets, 30 s between sets, 120–240 s between exercises
	Knee extension + lat pulldown	3 × 14–16		Knee extension + shoulder press	2 × 14–16
	Knee flexion + tricep pushdown	2 × 14–16		Knee flexion + bicep curl	3 × 14–16
	Ab curl + back extension	2 × 14–16		Seated calf-raise + shoulder raise	2 × 14–16
				Ab curl + back extension	2 × 14–16

Reps, repetitions; Lat, Latissimus dorsi; Ab, abdominal. Session 1 refers to the first session performed each week, while Session 2 refers to the following session of the same week. These sessions were separated by at least 48 h rest.