Table 1.

An Example of Training Sessions.

Exercise: Monday (upper body)	Load (repetitions × sets × rest)
Chest—m. pectoralis
Bench press	8 reps × 5 sets × 90 s
Incline bench press	8 reps × 4 sets × 90 s
Arm—m. triceps brachii
Triceps push down	10 reps × 4 sets × 90 s
Arm—m. deltoid
Seated shoulder dumbbells press	10 rep × 4 sets × 90 s
Exercise: Wednesday (lower body and back)	Load (repetitions × sets × rest)
Back—m. dorsi
Seated lat pulldown	12 reps × 5 sets × 90 s
Seated row	10 reps × 4 sets × 90 s
Hip/thigh
Seated leg (knee) extension	8 reps × 2 sets × 90 s
Back squat	12 reps × 5 sets × 90 s
Forward lunge	10 reps × 5 Sets × 90 s