10 Min Cardio
10 Min Stretches
And then a few sets of Half the Weight you intend to do, so if you are starting of with Bench Press, and you work with 100kg for 8 reps, you would load up about 40-50 and do 15 - 20 reps.
Don't forget your Warm Down Cardio and Stretches, this is ideal.
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Start ~01/02/2009 Weight: 225Lbs BF % = 30.6%
Current (As at 3 Aug 09): Weight: 195.5Lbs BF % = 17%
Goal: Weight: 180Lbs BF = 6%
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