Resistance training program
| Training program | Week | |||||
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | 6 | |
| Bench press | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 |
| Lat pull down | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 |
| Shoulder press | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 |
| Seated row | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 | 8−9×2 |
| TheraBand external rotation | 8−15×3 | 8−15×3 | 8−15×4 | 8−15×5 | 8−15×6 | 8−15×7 |
| TheraBand internal rotation | 8−15×3 | 8−15×3 | 8−15×4 | 8−15×5 | 8−15×6 | 8−15×7 |
| Empty can with dumbbell | 17×4 | 17×4 | 17×4 | 17×4 | 17×4 | 17×4 |
Values are presented as repetitions×sets.
