So I just got this big home gym thing the other day, no idea what it's called.
>25 other things I've never heard of
I haven't lifted in years. My current goal is to burn off all this fat, not beef up like a roided-out freak.
What lifts/how many sets/reps should I do to burn fat?
I'll also be going for a run 3-4 times a week
>My current goal is to burn off all this fat, not beef up like a roided-out freak.
Losing fat is 90% diet, 10% exercise. Don't worry, you will not look like a roided out freak. That kind of look takes literally years to achieve.
Use the 3x7 rep scheme. So 3 sets of 7 reps. This is the critical boundary between no visible gains (<6 reps) and muscle bound freak (>8 reps). Do a circuit through one body part a day. For example, on monday, do just biceps. Try and get at least 6 different exercises that hit the biceps. Do 3x7 for all the exercises, resting only about 90 seconds between all sets. So your week could look like this:
Monday - Biceps
Tuesday - Calves
Wednesday - Chest (make sure to use butterfly arms)
Thursday - Quadriceps
Friday - Lats
I was in a similar situation to you and this is the routine I used to get a nice toned body. I'm very happy with the way I look now and I think you will be too. Cheers
Fuck this image man
whenever I get to 7 reps on anything I instantly think of this and start laughing my ass off while I'm doing the 8th rep then I fail it because I'm laughing and then I miss all my gains because I only did 7 reps