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