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Key Factors in Group Placement: Water Polo Experience & Commitment: Athletes are placed based on their experience in the sport and commitment to attending practices and games

Here is a simple weekly template: Monday, Upper: bench press, rows, overhead press, pull-ups, curls Tuesday, Lower: squats, Romanian deadlifts, lunges, calf raises Wednesday: rest or light walking Thursday, Upper: incline press, rows, dips, face pulls, curls Friday, Lower: deadlifts, leg press, split squats, calf raises Weekend: rest and recover Keep most sets in the 6 to 12 rep range, push close to failure, and add weight or reps over time

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10.1038/sj.onc.1202547 Oncogene 119 SemelaD.DufourJ