I dont really believe in offering generic advice, everyone is so different in their structure, movement patterns and genetic make up, that one approach never fits all. In truth, if you want me to write the best possible program for you, then you need to get in touch, and start working with me.

However, listed below are some basic example routines to give you an idea of what you could be doing with your training. 

The Routines are in the .pdf format, you will need Adobe Reader to view them.

Sample Routine for Weight Loss

"Complete 2-3 sets of each resistance exercise, selecting a weight that allows you to complete 15 reps to failure on your first set..."

Weight Loss Routine(PDF)

Sample Routine for Hypertophy (Muscle Growth)

"Hypertrophy will not occur unless the correct diet and recovery processes are in place. The workout is merely the stimulus, scratching the muscle and asking the body to repair it bigger and stronger..."

Hypertophy Routine(PDF)