This is my current lifting program. I've been on this for about 3 maybe 4 months now, and I'm seeing gains in strength, while keeping my weight pretty constant. I took this from Hanh's blog, so check him out.
Day 1: Legs
Day 2: Chest/ triceps
Day 3: Back/ biceps
Day 4: Shoulders
Day 5: Legs
Day 6: Rest day
Day 7: Rest day
Day 2: Chest/ triceps
Day 3: Back/ biceps
Day 4: Shoulders
Day 5: Legs
Day 6: Rest day
Day 7: Rest day
Weight training time: 1-1.5 hours
Sets: 3 to 6 sets
Rep ranges: 8 Average, down to 4 if I'm going really heavy
Rest time: 1-2 minutes in-between sets
Sets: 3 to 6 sets
Rep ranges: 8 Average, down to 4 if I'm going really heavy
Rest time: 1-2 minutes in-between sets
Mondays: Legs
3x8 cleans
6x8 back squats
3x3 "box jump" up stairs
3x3 stairs
3x10 leg curls
3x15 calf raises with weight
3x10 leg extensions
Tuesday: Chest
6x6/8 flat bench
3x10 tricep rope pulley extensions
3x8 incline bench
3x10 pec fly
3x8 narrow grip bench (tris)
3x15 dips
Wednesday: Back
6x6 deadlifts
6x8 pullups
3x10 rows
3x8 High Pulley Lateral Extensions
3x10 barbell finger raises?(for grip)
Thursday: Shoulders/Abs
4x8 barbell shoulder press
3x8 windshield wipers
3x8 Dumbell lateral raise
3x8 dumbbell front raise
*3x15 Olympic Bar Rotations (also called Grapplers twist or Russian twist)
3x10 One arm grappler press
3x10 internal/external rotator cuff exercises using pulley
3x10 barlbell upright row
Finish off with few sets of abs on mat
Friday: Legs
Same as Monday
*Olympic Bar Rotations: You don't see many people doing this one simply because well, they don't know about it. This is somewhat of a "hidden secret" if you will. It's awesome for both athletics and vanity. In other words, it'll make you stronger, more powerful and of course, it'll make you look better as well.
To perform the exercise, you stick an Olympic barbell in the corner between two walls. Throw some weights onto the end nearest you, pick up one end of the barbell and hold it up with your arms extended in front of you and your feet shoulder width apart.
From here, you're just going to rotate the barbell from side to side in a semi-circle with your arms extended. Don't forget to breathe as you're doing it through since a lot of my clients tend to hold their breath for some reason.
