From: Comparable endocrine and neuromuscular adaptations to variable vs. constant gravity-dependent resistance training among young women
Week
Sets
Reps
Intensity (% 1RM)
Rest (s)
1
3
10
65
120
2
70
120-180
4
12
5
12-10-10
75
6
12-10-10-8
7
10-10-8-8
80
180
8
10-10-8-8-6