Table 1.
Exercise Sequence No. | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
---|---|---|---|---|---|---|
Block I (weeks 1–4), 10 repetitions × 3 sets | ||||||
1 | Squats | Bent-legged situps | Shoulder shrugs | Bent-legged situps | Squats | Stretch |
2 | Bench press | Supine windshield wipers | Mid-thigh pulls | Supine windshield wipers | Bench press | |
3 | Seated dumbbell press | Stretch | Stiff-legged Deadlifts | Stretch | Seated dumbbell Press | |
4 | Front Raises | Bentover rows | Front raises | |||
5 | Bicep curls | |||||
Block II (weeks 5–8), 5 repetitions × 4 sets | ||||||
1 | Squats* | Shoulder shrugs | Basket hangs 3 × 10 | Shoulder shrugs | Squats* | Stretch |
2 | Squat press | Mid-thigh Pulls* | Supine windshield wipers 3 × 10 | Mid-thigh pulls* | Squat press | |
3 | Dumbbell incline press* | Stiff-legged deadlifts | Stretch | Stiff-legged deadlifts | Dumbbell incline press* | |
4 | Lateral raises | Upright row | Upright row | Lateral raises | ||
5 | Assisted pullups | Assisted pullups | ||||
Block III (weeks 9–12), 10 repetitions × 4 sets | ||||||
1 | Squats | Bent-legged situps | Shoulder shrugs | Bent-legged situps | Squats | Stretch |
2 | Incline press, 45° | Supine windshield wipers | Mid-thigh pulls | Supine windshield wipers | Incline press, 45° | |
3 | Seated dumbbell press | Leg lifts | Stiff-legged deadlifts | Leg lifts | Seated dumbbell press | |
4 | Front raises | Stretch | Bentover rows | Stretch | Front raises | |
5 | Bicep curls | |||||
Block IV (weeks 13–16), 5 repetitions × 4 sets | ||||||
1 | Squats* | Shoulder shrugs | Basket hangs 3 × 10 | Shoulder shrugs | Squats* | Stretch |
2 | Squat press | Mid-thigh pulls* | Supine windshield wipers 3 × 10 | Mid-thigh pulls* | Squat press | |
3 | Dumbbell incline press* | Stiff-legged deadlifts | Stretch | Stiff-legged deadlifts | Dumbbell incline press* | |
4 | Lateral raises | Upright row | Upright row | Lateral raises | ||
5 | Assisted pullups | Assisted pullups |
Followed by a down set 1 × 5.