Table 2 The training program for elderly participants
From: Can supplementation with vitamin C and E alter physiological adaptations to strength training?
Session 1 | Session 2 | Session 3 | |
|---|---|---|---|
Reps. | 8-10 | 13-15 | 3-5 |
Rest | 1 min | 45 sec | 2 min |
Sets: | |||
Week 1 | 1 (warm-up) + 1 | 1 + 1 | |
Week 2 | 1 (warm-up) + 2 | 1 + 1 | |
Week 3 | 1 (warm-up) + 2 | 1 + 2 | |
Week 4 | 1 (warm-up) + 2 | 1 + 2 | |
Week 5 | 1 (warm-up) + 3 | 1 + 2 | |
Week 6 | 1 (warm-up) + 3 | 1 + 3 | |
Week 7-8 | 1 (warm-up) + 3 | 1 + 3 | 1 + 3 |
Week 9 | 1 (warm-up) + 4 | 1 + 3 | |
Week 10 | 1 (warm-up) + 4 | 1 + 4 | |
Week 11 | 1 (warm-up) + 3 | 1 + 3 | |
Week 12 | 1 (warm-up) + 2 | 1 + 2 | |
Exercises: | |||
Bulgarian squat | “Sumo” deadlift w/kettlebells | Knee-extension | |
Squat | Lunges | Leg press | |
Bench-press | Step up | Chest-press | |
Pull-down narrow grip | Flyes | Pull-down wide grip | |
Upright row | Seated row machine | Arnold-press | |
Calf raise | Lateral raises | Bench press narrow grip | |
French press | Triceps pushdown | Scott curl | |
Standing biceps curl w/dumbbells | Scott curl | Side-plank (abdominals) | |
Quadruped exercise | Plank (abdominals) | ||