Table 1.

Core and non-dominant arm strengthening exercise programs.

Exercise program	Weeks 1–4 (load/sets × repetitions)	Weeks 5–8 (load/sets × repetitions)
Core exercise
Crunch	3 × 12	3 × 15
Reverse crunch	3 × 12	3 × 15
Trunk twist	3 × 12	3 × 15
Good morning	3 × 12	3 × 15
Dumbbell side bend	60% 1RM/3 × 12	60% 1RM/3 × 15
Non-dominant arm strengthening exercise
Dumbbell curl	60% 1RM/3 × 12	70% 1RM/3 × 15
Wrist curl	60% 1RM/3 × 12	70% 1RM/3 × 15
Reverse wrist curl	60% 1RM/3 × 12	70% 1RM/3 × 15
Triceps extension	60% 1RM/3 × 12	70% 1RM/3 × 15
Dumbbell press	60% 1RM/3 × 12	70% 1RM/3 × 15
Side lateral raise	60% 1RM/3 × 12	70% 1RM/3 × 15

Abbreviation: 1RM = 1 repetition maximum.