Week | Exercise | Number of sets and repetitions | Rest between each repetition | Rest between each set | Groups |
---|---|---|---|---|---|
Week 1 | A, B, C, D, E | 10 repetitions of 5–6 s, 1 set | 10 s | 20 s | 1, 2 |
Week 2 | B, C, D, E, F, G | Exercises B, C, D, and E, 10 repetitions of 10 s, 1 set; exercise F, 10 repetitions of 5–6 s, 1 set | 10 s | 20 s | 1, 2 |
Week 3 | D, E, F, G, H, I | Exercises B, C, D, E, F, and I, 109 repetitions of 10 s, 1 set; exercise G, 1 repetition of 5–6 s per level, 1 set | 10 s | 20 s | 1, 2 |
Week 4 | D, E, F, G, H, I, J | Exercises D, E, F, H, and I, 10 repetitions of 10 s, 2 sets; exercise J, 10 repetitions of 10 s, 1 set | 10 s | 20 s | 1, 2 |
Week 5 | E, F, G, H, I, J, K | Exercises E, F, H, I, and J, 10 repetitions of 10 s, 2 sets; exercise K, 10 repetitions for each shoulder | 10 s | 20 s | 1, 2 |
Week 6 | F, G, H, I, J, K, L | Exercises F, G, H, I, and J, 10 repetitions of 10 s, 2 sets; exercise K, 12 repetitions for each shoulder; exercise L, 10 repetitions of ten 1–2 s, 1 set | 10 s | 20 s | 1, 2 |
Week 7 | G, H, I, J, K, L, M | Exercise G H, I, J, and L, 10 repetitions of 10 s, 2 sets; exercise K, 12 repetitions for each shoulder; exercise M, 10 repetitions of 10 s, 1 set | 10 s | 20 s | 1, 2 |
Week 8 | G, H, I, J, K, L, M, N | Exercises G, H, I, J, L, and M, 10 repetitions of 10 s, 2 sets; exercise K, 12 repetitions for each shoulder; exercise N, 10 repetitions of 10 s, 1 set | 10 s | 20 s | 1, 2 |
Week 9 | I, J, K, L, M, N, O, P | Exercises I, J, L, M, and N, 10 repetitions of 10 s, 2 sets; exercise K, 12 repetitions for each shoulder; exercise O, 10 s per level, 1 set; exercise P, 10 repetitions, 2 sets | 10 s | 20 s | 1, 2 |
Week 10 | J, K, L, M, N, O, P, Q, R | Exercises J, L, M, and R, 10 repetitions of 10 s, 2 sets; exercise K, 12 repetitions for each shoulder; exercise O, 10 s per level, 1 set; exercises P and Q, 10 repetitions, 2 sets | 10 s | 20 s | 1, 2 |
Week 11 | K, L, M, N, O, P, Q, R, S, T | Exercises L, M, R, and S, 10 repetitions of 10 s, 1 set; exercise K, 12 repetitions for each shoulder; exercise O, 10 s per level, 1 set; exercises P, Q, and T 10 repetitions, 2 sets | 10 s | 20 s | 1, 2 |
Week 12 | M, N, O,P, Q, R, S, T, U, V | Exercises M, R, and S, 10 repetitions of 10 s, 2 sets; exercise K, 10 repetitions for each shoulder; exercise O, 10 s per level, 1 set; exercises P, Q, T, and U, 10 repetitions, 2 sets; exercise V, hold 5 repetitions in each level, 5–6 s | 10 s | 20 s | 1, 2 |