Table 1.

List of exercises in the functional and traditional resistance training session. All exercises were performed in 10 repetitions for a total of 160 repetitions for both types of RT.

Exercise Order	Traditional RT (Machine- based)	Functional RT (Free weight-based)
1	Chest Press	Modified (box) Push-up
2	Horizontal Leg Press	Dumbbell Goblet Squat
3	Seated Row	Dumbbell Split-Stance 1-Arm Row*
4	Prone Leg Curl	Dumbbell 2-leg Romanian Deadlift
5	Seated Shoulder Press	Dumbbell Walking Lunge + Rotation**
6	Leg Extension	Dumbbell Wood Chop**
7	Cable Tricep Pushdown	Dumbbell Step-up**
8	Cable Bicep Curl	N/A

^*Programmed at 10 repetitions per side.

^**Programmed at 5 repetitions per side.