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This is what I do Monday, Wednesday, and Friday....
* Arrive at 5:00AM
* ~10 minutes of stretching
I do the following three sets with no rest in between each excersise
* 10 Romanian deadlifts (weight = ~50% 10 rep max)
* 10 Standing military press (weight = ~65% 10 rep max)
* 10 Back squats (weight = ~50% 10 rep max)
* Take 60 - 90 second rest and repeat the 3 set cycle 5 more times.
After 6 cycles of the above, I rest for about 5 minutes and begin 6 cycles of the following:
I do the following three sets with no rest in between each excersise
* 10 Bent over rows (weight = ~65% 10 rep max)
* 10 Hammer Strength flat bench press (weight = ~50% 10 rep max)
* 10 Bicep barbell curls (weight = ~50% 10 rep max)
* Take 60 - 90 second rest and repeat the 3 set cycle 5 more times.
* After 6 cycles of the above, I rest for about 5 minutes and do 3 sets of Abdominal workouts.
* After Abs, I do 10 minutes on the cycle. 1 minute casual, 30 seconds sprint with higher resistance, 1 minute casual, 30 seconds sprint....etc...
All of this takes about 1 hour to complete.
I'm 5'11" and currently at 204lbs. The idea is to use weight lifting as cardio. I'm not looking to build too much muscle mass, rather keep the heart rate up in the 150 - 160 range to burn fat. I'd like to get down to 180, and then start building muscle back up to 190.
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I also have a ginormous sweet tooth, so it's been tough, but I've cut back on that by about 50-70%.
