I took the time to write up a template for my workouts that I plan to start next Monday. I'm taking the rest of this week to up my cardio and mentally condition myself for hitting the irons next week. I know building muscle will slow down the visible numbers of weight loss, but will aid in the loss of FAT.

Here is my basic template (for mon/wed/fri). I will add my weights and any changes to sets/reps per entry. This is just the outline...

Day 1

1. Bench Press (1 Warmup set at 80% 10 reps, 2 working sets at 100% 10 reps)
2. Dumbbell Fly (3 Sets of 10 reps)
3. Inclined Bench Press (3 Sets of 10 reps)
4. Front Dumbbell Raises (3 Sets of 10 reps)
5. Shoulder Press (3 Sets of 10 reps)
6. Side Dumbbell Raises (3 Sets of 10 reps)
7. Dumbbell Row (3 Sets of 10 reps)
8. Crunches (3 Sets of 15 reps (5 top, 5 each side), 3 Sets of 10 Leg-ups)

Day 2

1. Deadlift (1 Warmup set at 80% 10 reps, 2 working sets at 100% 10 reps)
2. Squats (3 Sets of 10 reps)
3. Calve Raises (3 Sets of 10 reps)
4. Straight Leg Deadlift (3 Sets of 10 reps)
5. Bent Over Row (3 Sets of 10 reps)
6. Back Extensions (3 Sets of 10 reps)
7. Crunches (3 Sets of 15 reps (5 top, 5 each side), 3 Sets of 10 Leg-ups)
Day 3

1. Hammer Curls (3 Sets of 10 reps)
2. EZ Bar Curls (3 Sets of 10 reps)
3. Isolation Curls (3 Sets of 10 reps)
4. EZ Bar Tricep Curls (3 Sets of 10 reps)
5. EZ Bar Tricep Extensions (3 Sets of 10 reps)
6. Dumbbell Tricep Kickbacks (3 Sets of 10 reps)
7. Crunches (3 Sets of 15 reps (5 top, 5 each side), 3 Sets of 10 Leg-ups)