Official websites use .gov
A
.gov website belongs to an official
government organization in the United States.
Secure .gov websites use HTTPS
A lock (
) or https:// means you've safely
connected to the .gov website. Share sensitive
information only on official, secure websites.
| Strength Training | |||||||
|---|---|---|---|---|---|---|---|
| Sessions #1 and #3 | Session #2 | ||||||
| Exercises | Sets | Reps | Rest | Exercises | Sets | Reps | Rest |
| Back Squat | 3 | 5 | 90 | Front Squat | 3 | 5 | 90 |
| Bench Press | 3 | 5 | 60 | Incline Press | 3 | 5 | 60 |
| Medicine Ball Static Lunge (bent arms) | 3 | 5 | 60 | Medicine Ball Static Lunge (straight arms) | 3 | 5 | 60 |
| Military Press | 3 | 5 | 60 | Behind Neck Press | 3 | 5 | 60 |
| Horizontal Pull Up | 3 | 5 | 60 | Horizontal Pull Up | 3 | 5 | 60 |
Ratings of perceived exertion was used to guide intensity.
