Table 1 The training program for young participants
From: Can supplementation with vitamin C and E alter physiological adaptations to strength training?
Week | Load (RM) | Sets | Inter-set rest (min) | Sessions per week |
|---|---|---|---|---|
1-6 | 9-11 | 3 | 1 | 4 |
7-10 | 6-8 | 3-4 | 1.5 | 4 |
Upper-body | Lower-body | Upper-body | Lower-body | Â |
Exercises #1 | Exercises #1 | Exercise #2 | Exercises #2 | Â |
Bench press | Squat | Incline chest press | Deadlift | Â |
Dumbbell flyes | Lunge | Pullover | Lunge | Â |
Standing shoulder press | Knee-extension | Lateral rise | Leg press | Â |
Triceps push-down | Straight leg deadlift | Pull-down narrow grip | Knee-flexion | Â |
Seated row | Standing calf raise | Standing bent over row | Standing calf raise | Â |
Pull-down wipe grip | Self-selected abdominal exercise | Biceps curl (scott curl) | Self-selected abdominal exercise | Â |
Self-selected abdominal exercise | Â | Self-selected abdominal exercise | Â | Â |