Table 2
Strength exercises used by each of the three experimental groups.
| ITG | WMTG | FWTG | |
| Trunk flexors | Abdominal crunch | Abdominal crunch on machine | Weighted crunches |
| Trunk extensors | Pelvis lifts | Machine back extension | Roman chair weighted back extension |
| Leg | Step up and Bulgarian split squat | Leg presses | Lunges with Olympic bar |
| Pectoral | Push-ups | Chest press | Dumbbell press |
| Back | Bench dips (hands separated at shoulder’s width) | Rowing machine | One arm dumbbell row |
| Elbow extensors | Push-ups (hands separated at shoulder’s width) | Triceps on triceps dip machine | Triceps kickback |
| Elbow flexors | Pull-ups (horizontal, oblique and vertical position) palm grip at shoulder’s width | Biceps curl on Scott machine | Alternative dumbbell curl |
| Note. ITG: body weight training group; WMTG: weight training machine training group; FWTG: free weights training group. | |||
