Table 4. Description of the six-week muscular endurance training group plan. |
|
First session
of the week |
Second
session of the week |
|
Week 1
|
Push-ups
(4 sets, 12 reps)
Standing sleeper support (4 sets, 12 reps)
By
dumbbell-flying birds (4 sets, 12 reps)
Squatting up (4 sets, 12
reps)
Pull-up <men>/ oblique led ked
(4 sets, 12 reps) |
Push-ups
(4 sets, 12 reps)
Standing sleeper support (4 sets, 12 reps)
By
dumbbell-flying birds (4 sets, 12 reps)
Squatting up (4 sets, 12
reps)
Pull-up <men>/ oblique led ked
(4 sets, 12 reps) |
|
Week 2
|
Push-ups
(4 sets, 15 reps)
Standing sleeper support (4 sets, 15 reps)
By
dumbbell-flying birds (4 sets, 15 reps)
Squatting up (4 sets, 15
reps)
Pull-up <men>/ oblique led ked
(4 sets, 15 reps) |
Push-ups
(4 sets, 15 reps)
Standing sleeper support (4 sets, 15 reps)
By
dumbbell-flying birds (4 sets, 15 reps)
Squatting up (4 sets, 15
reps)
Pull-up <men>/ oblique led ked
(4 sets, 15 reps) |
|
Week 3
|
Push-ups
(4 sets, 15 reps)
Standing sleeper support (4 sets, 15 reps)
By
dumbbell-flying birds (4 sets, 15 reps)
Squatting up (4 sets, 15
reps)
Pull-up <men>/ oblique led ked
(4 sets, 15 reps) |
Push-ups
(4 sets, 15 reps)
Standing sleeper support (4 sets, 15 reps)
By
dumbbell-flying birds (4 sets, 15 reps)
Squatting up (4 sets, 15
reps)
Pull-up <men>/ oblique led ked
(4 sets, 15 reps) |
|
Week 4
|
Push-ups
(5 sets, 15 reps)
Standing sleeper support (5 sets, 15 reps)
By
dumbbell-flying birds (5 sets, 15 reps)
Squatting up (5 sets, 15
reps)
Pull-up <men>/ oblique led ked
(5 sets, 15 reps) |
Push-ups
(5 sets, 15 reps)
Standing sleeper support (5 sets, 15 reps)
By
dumbbell-flying birds (5 sets, 15 reps)
Squatting up (5 sets, 15
reps)
Pull-up <men>/ oblique led ked
(5 sets, 15 reps) |
|
Week 5
|
Push-ups
(5 sets, 15 reps)
Standing sleeper support (5 sets, 15 reps)
By
dumbbell-flying birds (5 sets, 15 reps)
Squatting up (5 sets, 15
reps)
Pull-up <men>/ oblique led ked
(5 sets, 15 reps) |
Push-ups
(5 sets, 15 reps)
Standing sleeper support (5 sets, 15 reps)
By
dumbbell-flying birds (5 sets, 15 reps)
Squatting up (5 sets, 15
reps)
Pull-up <men>/ oblique led ked
(5 sets, 15 reps) |
|
Week 6
|
Push-ups
(4 sets, 15 reps)
Standing sleeper support (4 sets, 15 reps)
By
dumbbell-flying birds (4 sets, 15 reps)
Squatting up (4 sets, 15
reps)
Pull-up <men>/ oblique led ked
(4 sets, 15 reps) |
Push-ups
(4 sets, 15 reps)
Standing sleeper support (4 sets, 15 reps)
By
dumbbell-flying birds (4 sets, 15 reps)
Squatting up (4 sets, 15
reps)
Pull-up <men>/ oblique led ked
(4 sets, 15 reps) |
|
|