Get your diet in check. It'll make all the difference in the world.
This is the best advice being given if you want to reduce your body fat. If you're looking to firm up on top of that then keep your weight training around sets of 8-10. For developing power and strength then you want to incorporate alot of singles and doubles - with explosive speed. Not necessarily a slow down stroke but quick controlled bar movements.
There is a secret to dieting that alot of people aren't aware of and it involves knowing how the body operates. The most informative way for me to pass that on is by this video as it explains it in the most simplest fashion
