Warm up before you start training for best result and less chance of injury, Stretching the muscles you will work that day will help get them ready you could do this by doing x2 sets of your first lift at a low weight then straight into the workout. Keep the set range to 12-20 sets (3-5 sets per exercise), depending on your intensity level and ability to recover. I am a big fan of going to failure, but don't abuse the technique. Pick a weight that allows you to fail at 8-12 reps (the "magic rep range"). After each workout, hit your cardio machine of choice (preferably the treadmill - that fat-burning king) and crank out 15-30 minutes of cardio. After weight training, your muscles will be depleted of their preferred energy source (glycogen) and start consuming adipose body tissue for energy. Opt for interval training (2 minutes slow, 1 minute fast, etc), as this type of training has been shown to elicit the greatest hormonal response. Rep Range You’ll notice that you will add enough weight to achieve a rep range somewhere between 6–8 reps or 8–12 reps. The only way to make progress and build muscle and strength is to add 5 lbs to each side of the bar when you reach the upper end of the rep range. In your next set, you’ll notice that your rep ability will drop to the bottom end of the range. Leave the weight on and try and push out those extra few reps until you hit the upper end again. Add another 5 lbs. Rinse and repeat.