Exercises 1, 2 and 3 rest 2-3 minute between sets and stop 2 reps before muscular failure. Use the same weight for all work sets. Exercises 4 and 5 rest 60-90 seconds between sets and stop 2 reps before failure.
For exercises 1, 2, 3 and 4 increase the weight by 5 lbs when you can perform all sets for the maximum number of reps. So for incline barbell bench press you will increase the weight by 5 lbs for the next workout when you can do 3 sets of 6 reps. Try and add at-least 1 rep to 1 of your 3 sets each workout. So the first workout you might get 5, 4, 4. The next workout you’d try to get 5, 5, 4 and then 5, 5, 5. Once you build up to 6, 6 and 6 reps then you will add 5 lbs the next workout.
For the leg raise variations try to lift your legs as high as possible forming a V with your legs and torso. As fatigue mounts in you may need to bend your legs slightly to continue lifting your legs up. That’s fine, do the best you can.
Lastly, if you want to speed up fat loss you can add 20 minutes of low intensity cardio after the strength training workout. My preferred method is a brisk walk on the treadmill with an incline. My second favourite option is the elliptical machine. I am not a huge fan of the bike because I find I have to work twice as hard to burn the same number of calories. As well, I spend more than enough time per day sitting on my ass so I’d rather not do that while I’m exercising.