My Current Lifting Program

Currently, I'm using a program I designed on my own. I usually change my program every 6 to 8 week, unless I'm not getting results; then more frequently. This was imported from a previous page of mine, it'll look better next time. :)

My Current Lifting Program
(updated: 04/04/1999)

Currently I'm on a 3 days on, 1 day off, 2 days on, 1 day off cycle.

Day 1
Back


	Lift

	Lat Pulldowns

	Dumbbell Rows

	Hammer Strength ISO Rows

	Kneeling Lat Cable Pulldowns

	Day 2 Chest & Shoulders

	Lift

	Incline Dumbbell Press

	Flat Dumbbell Bench Press

	Barbell Bench Press

	Military Press

	Cable Side-Raises

Sets

Repetitions


3

4

4

4


	10

	10

	12 to 15

	12

Sets

Repetitions


4

4

4

3

4


	10

	10

	8 to 10

	12

	12


	Bent-over Dumbbell Side-Raises


	10 to 12


	Day 3 Legs

	Lift

	Smith Machine Squats

	Incline Leg Press

	Single-legged Hamstring Curls


Sets

4

4

4


Repetitions

12

12

12

Day 4
Rest

Day 5
Repeat Day 1

Day 6
Repeat Day 2

Day 7
Rest

I then repeat the process. I've only been on this program for a few weeks now, but I'm enjoying it. My major goals right now are to lose fat, maintain my muscle mass and look good for summer!


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