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| Order | Exercise | Duration | Week | Intensity | Sets/Repetitions | Frequency |
|---|---|---|---|---|---|---|
| Warm-up | Static stretching | 10 min | ||||
| Main Exercise | Shoulder lateral flexion Shoulder flexion |
40 min | 1-4 | 1RM: 40-50% RPE: 11-12 |
2-3 sets/ 10-15 reps |
3 times/week |
| Biceps curl | ||||||
| Triceps extension | ||||||
| Seated row | 5-8 | 1RM: 50-60% RPE: 13-14 |
2-3 sets/ 15-20 reps |
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| Squat | ||||||
| Seated leg extension | ||||||
| Seated leg curl | 9-12 | 1RM: 60-70% RPE: 15-16 |
3-4 sets/1 5-20 reps |
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| Hip abduction | ||||||
| Seated calf raise | ||||||
| Cool-down | Static Stretching | 10 min | ||||