I have currently been trying to loose fat. I read that while dieting you should lift heavy to perserve muscle. So this is what I have been doing. Let me know what you think.
4 weeks two a days -mornings 10x3 for major muscle groups Evenings 5x8-10 for minor
Mon-Chest AM DIP/Inc Bench(10x3) PMfly/push up/ Tri work (cardio)
Tues- AM Back DB Row/Chins PM cable row/bbcurl cardio
Wed- Shoulders/Arms cardio
Then I will add in a few weeks of Singles work at about 90-95% only lifting once a day plus cardio. I am lowering carbs only for now to see how if effects me without making drastic cuts to calories.