This is how I do it
Monday, Wednesday, Saturday: Weights days, alternate Routine A and Routine B
Warmup: 7 minutes crosstrainer
First Exercise:
A and B: Deadlifts - currently 130kg, 140kg, 140kg, 150kg, 175kg
Superset with 15 reps of hanging leg raises w/ exercise ball held between ankles
Second Exercise:
A: Bench Press - 75kg, 85kg, 90kg, 95kg, 95kg (hoping to reach 100 in the next few months)
B: Overhead press - 52.5kg, 55kg, 57.5kg, 60kg, 62.5kg
Superset with 15 kettlebell swings and skipping between sets.
Third Exercise:
A: Bent-over rows - 60kg, 62.5kg, 62.5kg, 65kg, 65kg
B: Squats - 80kg, 90kg, 100kg, 110kg, 110kg
Superset with 15 reps of ab rollout and skipping between sets.
Fourth Exercise:
A: Standing barbell curls - 37.5kg, 40kg, 40kg, 43.5kg, 45kg
B: Wide grip lat pull-down - 75kg, 75kg, 80kg, 80kg, 80kg (trying to work toward consistent sets of wide grip pull ups)
Superset with leg press machine and skipping between sets
All exercises 5 sets of 8 reps
Cooldown: Crosstrainer, 11 minutes highest setting.
The whole exercise should take about 1 hour and 40 minutes.
Sunday, Tuesday, Thursday, Friday - cardio, 40 minutes intense on the crosstrainer
