Here's a suggestion. When I worked w/ a personal trainer, he had me do this and it saw results rather quickly.

Make your Mon and Tues your heavy wt./low rep days and Thur. & Fri. lighter wt./higher rep days.

On heavy days, you use the heaviest you can handle with only around 6 reps. if you can do over 8 without much strain, you need to increase wt. Rest 2 full min. between sets. Do 3 sets. Each set you should be ~ maxed out by 5-6 rep. Last rep- push it out and make yourself do one more rep than you think you can do. This kills!! You can't do as many dif. exercises on these days. Hit the major ones- Squats, lg. press, dead lift, bench press, etc.

Light days, drop the wt to where you can do 12-15 reps comfortably. Only rest 30 or so sec. between sets. These days you can get more in.

Mix up the lifts you do from week to week to keep the muscles well worked.

On cardio days, do interval training. ex- after warm up, sprint for one min. and walk for one min, etc. Next week, sprint for 2 min. , walk for 2. Intervals really help burn fat and raise metabolism for up to 48 hours afterward.

Hope this helps. -Phat