The program rotates different exercises every day and uses different repetition ranges. Frequency is only 3 times a week to prevent overtraining and eating up your busy schedule. Your goal should also be to increase the amount of weight you use for each exercise every week.
In other words, strive to increase the amount of weight on the bar or dumbbell every week so you'll get stronger and build muscle. Building muscle helps tremendously with fat loss in the near future. Rest 1-2 minutes between each set
Remember the 4 main principles of effective full body strength training above.
Day 1- Monday
Dumbbell shoulder press 2 sets of 12-15 reps
Standing barbell row 2 sets of 12 reps
Body weight crunches 3 sets of 20 reps
Dead lift 2 sets of 12 reps
Body weight pushups 2 sets of 15-20 reps
Dumbbell hammer curl 2 sets of 12 reps
Day 2- Wednesday
Barbell back squat 3 sets of 6-8 reps
Incline bench press or machine bench press 2 sets of 4-6 reps
Pull-up 2 sets of 4-6 reps
Dumbbell side bend 2 sets of 6 reps
Arnold press 2 sets of 4-6 reps
Dumbbell overhead tricep extension 2 sets of 4-6 reps
Day 3- Friday
Body weight dips 2 sets of 8-10 reps
Weighted crunch 2 sets of 8-10 reps
One arm dumbbell row 2 sets of 8-10 reps
Good morning 2 sets of 8-10 reps
Dumbbell lunge 2 sets of 8-10 reps
Barbell curl 2 sets of 8-10 reps
Progressive overload involves increasing the amount of weight you use per workout. So let's say you did 80 pounds for barbell curl this week for 10 reps. Your goal should be to do more than 80 pounds next week. Maybe use 85 pounds or 90 pounds down the line.
This is a 3 days a week program for 40 minutes each training session. That's a total of 120 minutes. It's only 2 hours a week and you'll achieve more than some of those routines that has you bumming in the gym for 16, 18, or 20 hours a week, leaving you more time to spend elsewhere. Be consistent and you'll reap the benefits of a stronger, fitter, and slimmer body.