My routine:
Monday, Wednesday, Friday:
Lat Pulldowns (2 sets)
Dumbbell Rows (2 sets)
Dumbbell Bench Press (2 sets)
Dumbbell Flyes (1 set)
Lateral Raise (2 sets)
Front Raise (1 set)
Pec Dec (1 set)
Dumbbell Curls (1 set)
Hammer Curls (1 set)
Concentration Curls (1 set)
Tricep Extensions (2 sets)
Crunches - 40 Reps (2 sets)
This takes 40 mins
Doing HST based on that program (cycle 15 reps per set, 10 reps, then 5 reps)
Carido:
Sunday: 40 mins on elliptical, heart rate intervals at 155-185 bpm. 20 mins on bike
Monday: 40 mins on elliptical, heart rate intervals at 155-185 bpm.
Tuesday: 40 mins on elliptical, heart rate intervals at 155-185 bpm. 20 mins on bike
Wednesday: 40 mins on elliptical, heart rate intervals at 155-185 bpm.
Thursday: 40 mins on elliptical, heart rate intervals at 155-185 bpm. 20 mins on bike
Friday: 40 mins on elliptical, heart rate intervals at 155-185 bpm.
Saturday: REST~!
As you can see, my main goal is fat loss right now
Been doing this for 3 weeks (less hardcore on the cardio until now) and lost 15 lbs so far (of fat - total bodyweight hasn't gone down so much because of the weight training)