Table 2.
Training Protocol
| Phase I (Weeks 1–4) 10 repetitions x 3sets | ||||||
|---|---|---|---|---|---|---|
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| 1 | Squats | Bent-legged Sit-ups | Shoulder Shrugs | Bent-legged Situps | Squats | Vertical Jumps |
| 2 | Bench Press | Supine Windshield Wipers | Mid-thigh Pulls | Supine Windshield Wipers | Bench Press | Stretch |
| 3 | Seated Dumbbell Press | Stretch | Stiff-legged Deadlifts | Stretch | Seated Dumbbell Press | |
| 4 | Front Raises | Bent-over rows | Front Raises | |||
| 5 | - | - | Bicep Curls | - | - | - |
| Phase II (Weeks 5–8) 5 repetitions x 3sets | ||||||
|---|---|---|---|---|---|---|
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| 1 | Squats | Shoulder Shrugs | Baskethangs 3x10 | Shoulder Shrugs | Squats | Stretch |
| 2 | Squat Press | Mid-thigh Pulls | Supine Windshield Wipers 3x10 | 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 Pull-ups | - | Assisted Pull-ups | - | - |