I'm 6' 270 lbs with a lot of body fat. I just got back from the gym doing the 'A' workout of my routine. I don't feel comfortable doing it and think I will go back to training a body part once a week.
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3 days a week (Mon, Weds, Fri), ALL SETS TAKEN TO FAILURE with a 3 minute rest between sets. I will be doing all exercises 3x8-10 keeping the same weight each set. I will progress the weights when I can do all 3 sets with 10 reps (obviously at the same weight). Each workout should last between 35-45 minutes.
Day 1 Mon.
1. Rows 3x8-10
2. Lat pulldowns 3x8-10
3. Bicep curls 3x8-10
Day 2 Weds.
1. Squats 3x8-10
2. Leg curls 3x8-10
3. Calve raises 3x8-10
Day 3 Fri.
1. Flat bench 3x8-10
2. Incline bench 3x8-10
3. Side lateral raises 3x8-10
4. Tricep pushdowns 3x8-10
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