Movements | Set | Repeat | Intensity (One Repetition Maximum) | Number of Exercise Times |
---|---|---|---|---|
First and second weeks | 3 | 12-15 | 40-45 | 2-4 |
Third and fourth weeks | 3 | 10-12 | 45-50 | 2-4 |
Fifth and Sixth weeks | 3 | 8-10 | 50-55 | 2-4 |
Seventh and eighth week | 3 | 5-8 | 55-60 | 2-4 |