Perform each weight workout once per week and complete interval cardio on the days in between.
HOW TO DO IT:
Perform each exercise pair (marked A and B) as alternating sets, resting 30 seconds or less after the first exercise in the pair, and 60 - 90 seconds after the second exercise. So you'll do one set of A, rest up to 30 seconds, and then one set of B, rest 60 - 90 seconds, and so on for all the prescribed sets.
Perform the remaining exercises as straight sets, completing all sets for one exercise before moving on to the next. Between straight sets, rest 60 - 90 seconds. In Weeks 1 - 4, perform four sets of 12 reps for each exercise. In Weeks 5 - 8, perform three sets of eight reps.
Choose the heaviest weight that allows you to complete all the prescribed repetitions for each set. You may need to reduce the weight by 5% - 10% each set, at least for the first few weeks.