Strength exercises used by each of the three experimental groups.<\/em><\/em><\/em><\/em><\/em><\/em><\/em><\/p>\n\n\n\n<\/td> ITG<\/td> WMTG<\/td> FWTG<\/td><\/tr> Trunk flexors<\/td> Abdominal crunch<\/td> Abdominal crunch on machine<\/td> Weighted crunches<\/td><\/tr> Trunk extensors<\/td> Pelvis lifts<\/td> Machine back extension\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/td> Roman chair weighted back extension \u00a0<\/td><\/tr> Leg<\/td> Step up and Bulgarian split squat <\/em><\/td> Leg presses<\/td> Lunges with Olympic bar<\/td><\/tr> Pectoral<\/td> Push-ups<\/td> Chest press<\/em><\/td> Dumbbell press<\/td><\/tr> Back<\/td> Bench dips (hands separated at shoulder\u2019s width)<\/td> Rowing machine<\/td> One arm dumbbell row<\/td><\/tr> Elbow extensors<\/td> Push-ups (hands separated at shoulder\u2019s width)<\/td> Triceps on triceps dip machine<\/td> Triceps kickback<\/td><\/tr> Elbow flexors<\/td> Pull-ups (horizontal, oblique and vertical position) palm grip at shoulder\u2019s width<\/td> Biceps curl on Scott machine<\/td> Alternative dumbbell curl<\/td><\/tr> Note. ITG: body weight training group; WMTG: weight training machine training group; FWTG: free weights training group.<\/td><\/tr><\/tbody><\/table>\n\n\n\n