Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy

Nutrition & Metabolism

Table 1 Workout program

Monday		Wednesday		Friday			Monday & Wednesday repetitions	Friday repetitions	Monday & Wednesday rest	Friday rest
Week 1-4	Week 4-8	Week 1-4	Week 4-8	Week 1-4	Week 4-8		Monday & Wednesday repetitions	Friday repetitions	Monday & Wednesday rest	Friday rest
Leg press	Leg press	Bent over row	Pendlay row	Leg press	Leg press	Week 1	12	5	45 s	3-5 m
Leg extension	safety bar squat	Barbell shrug	Hexbar shrug	Bench press	Bench press	Week 2	10	3	60s	3-5 m
Leg curl	barbell lunge	Straight arm pulldown	Pulldown	Leg extension	Safety bar squat	Week 3	8	2	90s	3-5 m
Hyperextion	Stiff leg deadlift	Australian row	Decline dumbell row	Close grip bench press	Flat dumbell press	Week 4	6	1	120 s	3-5 m
Bench press	Bench press	Barbell shoulder press	Dumbell shoulder press			Week 5	12	5	60s	3-5 m
Incline dumbell press	Flat dumbell press	Isolated barbell military	Upright row			Week 6	10	3	60s	3-5 m
Close grip bench press	Cable crossover	Dumbell lateral raise	Barbell front raise			Week 7	8	2	90s	3-5 m
Cable rope extensions	Skull crushes	Dumbell bicep curls	Barbell bicep curls			Week 8	6	1	120 s	3-5 m

The repetition scheme provided was used for all of the exercises on the individual day indicated.

ISSN: 1743-7075