Routines

This section is divided up into two main sections, with examples on each subject.
1.Routines for losing weight.
2.Routines for gaining muscle.

Each is again split into two more subsections containing exercises with equipment and exercises that can be done with no equipment at all...
As far as warming up before exercise is concerned, I recommend a few minutes stretching and general warm-up. Don’t overdo this and finish when you feel like you are ready to exercise. The warm ups should be short as you will always do a warm-up set at the start of every exercise to make sure the specific muscles your using are warm before you use them. Besides what’s the point of running a few miles which warms up your legs, if you are going to work your chest and arm muscles today and not your legs.

Weight loss routine (With Equipment)
Do a very lightweight set of 15-20 repetitions at a weight you could do 30 with.
Do each repetition slowly and to a nice rhythm. Breath out on the effort, Now take 1-2mins rest, setting up the equipment for your first real set. This should be a weight you can comfortable do 20 reps with, i.e. maybe a little more than you did for your warm up set. Do 20 repetitions (reps) with this weight.
1 min rest then increase the weight each time and do another 3 sets for 16 reps, 12 reps and 10 reps each. Always having a minutes rest in between sets. This rest time can be used in setting up the equipment for the next set.

If you have access to a leg press or squat rack then here is your first port of call.
Then work your chest in the bench press machine.
Shoulders are next followed by your back muscles

Using the principles above for number of repetitions and sets each time. Do this routine for 6-8 weeks and always record your results trying each session to beat your previous attempts. Once the correct number of reps are reached with a particular weight, then next time you train, do that set with a slightly heavier weight.

Weight loss routine (Without Equipment)
As above do a general warm up and stretch.
Stand with your back against a door and feet slightly in front of you about shoulder width apart. Keeping your back against the door, slide up and down using your legs only.
Depending on your fitness do as many as you can. Record your efforts.
Do REAL press-ups not the girly ones. Arms shoulder width apart, back straight and toes on the floor. Do as many as you can before you collapse.
Triceps pushdowns, sit on your hands on the edge of a bed or chair with your feet out a good way in front of you. Now push up with your arms and lift your weight off your hands. Pushing your body up and out lower yourself to the floor and back up again using your arms but not moving your hands from their original positions. Do as many as you can.
Record your efforts.
Once you can manage 30 leg pushes, 20 press-ups and 10 triceps reps then you try to do them faster against the clock. For example, how many can you do in one minute, even with a few seconds break during that minute. Always record your efforts and try to beat them next time...

Muscle gaining routine (With Equipment)
Warm up wit a little stretching.
Do 15 reps warm up set on every exercise you do.
Legs... Leg press or Squats… 1 set of 10-12 reps
                                                 1 set of 8-10 reps (last rep should be difficult to do)
                                                  1 set of 6-8 reps (last 2 reps should be really hard)
Bench press. Same as above.
Lat pull downs same as above.
Seated Pull     Same as above.

Note there is a rep range to work within, when you get to three sets of 12, 10 and 8 reps then move each set up a small amount in weight and start again. That is, try to do 12 with your original 10 rep weight, 10 with your original 8 rep weight and 8 with a new (heavier) weight.
This routine over time means you should get the benefit of doing 12, 10 and 8 reps with all the weights you have used in the past before you move on to a heavier weight.
If with any new weight you do attempt to lift you cannot do 5-6 reps with on your first effort, then leave it for a week and don’t use that new weight but concentrate on the other sets with your efforts. Anything you lift should be in a rep range of above 5 or 6 as below this range is power lifting and above this range has been shown to promote maximum muscle growth with minimum injury potential.

Muscle gaining routine (Without Equipment)
The 3 main exercises are the same as above in the weight loss without equipment section.
However your reps are different.
To gain muscle mass do each rep slowly and controlled. Use good form and strict style.
Your reps here should be in the 10 rep range or below. Once 10 reps have been achieved hold a weight in your hands when doing the leg exercise, to increase the resistance. This weight can be anything you can find, heavy books, bucket of water, suitcase, etc
When 10 press-ups are achieved, do them with your feet slightly raised.
When 10 triceps pushups are achieved try them too with your feet raised...

Always record your efforts and if you have a bad day note that too and if you know the reason, e.g. just recovering from a virus, note that in your log too for future reference.