Training program method
Program | Type | Methods | ||
---|---|---|---|---|
Warm-up | Stretching | 10 minutes | ||
Resistance Training | Biceps curl | High-intensity resistance training 1 RM (70%) 5 set, 12 rep, rest time: 2 min | ||
Low-intensity blood-restricting exercise 1 RM (30%) 5 set, 30~15 rep, rest time: 30 sec | ||||
Cool down | Stretching | 10 minutes |