I was wondering if anyone could suggest any weight lifting programs that have worked well for them or have heard worked well for others. All I have is a bench press and a single arm curl bar so it can;t be to complicated

Thanks

we've got ours on our website. its been very good for us. its based on programs ive gotten from college programs.

I was looking at your strength and conditioning program and I was wondering what hang 3x20 sec is. Is that just hanging from a bar or is it something else?

thats all it is. we hang from our squat racks.