Table 1. Resistance training program utilized in the study.

		WEEK 1-2-3	WEEKS 4-5-6	Rest
Day 1 and 3	1. Bench Press	12,10,8	8,6,4	1.5-2 minutes
	2. Lat pulldown	12,10,8	8,6,4	1.5-2 minutes
	3. Shoulder Press	12,10,8	8,6,4	1.5-2 minutes
	4. Seated Rows	12,10,8	8,6,4	1.5-2 minutes
	5. Shoulder Shrugs	3x12	3x8	30-60 sec.
	6. Chest Flys	3x12	3x8	30-60 sec.
	7. Bicep Curls	3x12	3x8	30-60 sec.
	8. Triceps Press down	3x12	3x8	30-60 sec.
	9. Abdominal Crunches	125 Weighted Reps	125 Weighted Reps	none
Day 2 and 4	1. Leg Press	12,10,8	8,6,4	1.5 -2/ 5min.
	2. Step-ups	12,10,8	8,6,4	1.5 -2/ 5min.
	3. Leg Extension	3x12	3x8	30-60 sec.
	4. Leg Curl	3x12	3x8	30-60 sec.
	5. Back Extension	3x12	3x8	30-60 sec.
	6. Heel/Calf Raises	3x12	3x8	30-60 sec.
	7. Abdominal Crunches	200 Unweighted Reps	200 Unweighted Reps	none