Total body strength training routine?

Here's a good one by Chad Waterbury.

3 sets of 20 reps medium weight. First set easy, second starts to feel a burn at about 17, third is a killer. Move on to another exersize. Breathe correctly or it can be dangerous and good breathing will fill your mustles with oxygen right blood which will make your mustles work better. Work mustle groups, and be careful never to work hard upper body then switch to legs or you risk passing out. Take a friend for motivation too. Hope some of this stuff helps.

it is best to break your routine down into groups. for example, on day one do your pushing muscles, your chest, triceps.

on day two do your pulling muscles, you biceps, shoulders, back. on day three your legs. then just start it all over again. try it out, sometimes it is better to do your arms all in one day. like, bi's tri's forearms and shoulders. then do you chest and back together. usually i would do legs alone b/c it is a large muscle group. be sure that you always do your chest exercises the day before your triceps. your triceps give out quicker than almost any muscle you have, and they have alot to do with chest workouts. i would do abs every other day at first then as you continue switch to everyday. and be sure to do plenty of cardio also. after 30 min. of cardio your body begins to use stored fat instead of carbohydrates, so it is good to do the strength training first then do cardio, b/c you will use the carbs during training and your cardio will use almost total stored fat.

Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)