Table 3.

Sample resistance training program for intermediate level adolescent with cystic fibrosis

Workout A—Monday	Workout B—Session B
Goblet squat	Standing lunges
Chest press	Shoulder press
Romanian deadlift	Single-leg stiff-leg deadlift
Bent-over row	Lateral raises
Overhead triceps extension	Bent-over triceps extension
Standing biceps curl	Seated Hammer curls
Sit-ups	Leg raises
Timeline	Sets	Reps	% 1RM	Rest
Week 1	10RM testing
Week 2	1 set	20–30	30	60–90 s
Week 3	1 set	20–30	35	60–90 s
Week 4	1 set	20–30	40	60–90 s
Week 5	2 sets	20–30	40	60–90 s
Week 6	2 sets	20–30	45	60–90 s
Week 7	Recovery/10RM testing
Week 8	2 sets	12–20	50	90–120 s
Week 9	2 sets	12–20	55	90–120 s
Week 10	3 sets	12–20	55	90–120 s
Week 11	3 sets	12–20	60	90–120 s
Week 12	3 sets	12–20	60	90–120 s
Week 13	Recovery/10RM testing
Week 14	2 sets	6–12	65	≥120 s
Week 15	2 sets	6–12	70	≥120 s
Week 16	3 sets	6–12	70	≥120 s
Week 17	3 sets	6–12	75	≥120 s
Week 18	4 sets	6–12	75	≥120 s
Week 19	4 sets	6–12	80	≥120 s
Week 20	Recovery/10RM testing

RM = repetition maximum.