Weight training routine?

I am incorporating weight training and cardio trying to shed some pounds. My main focus is to lose weight, however I want to add some muscle mass at the same time. What do you suggest when weight training, high reps at low weight, or low reps at heavy weight or is it smart to incorporate both? Please advise, any help is appreciated, thanks!!

Do high reps at medium weights.
and follow this for a start off:

6 week workouts
Phase l

Day One

Squats Warm Up Sets
4 Sets 6x60 6x60 6x100 6x125

Squats
4 Sets 8 to 10 Reps
Set 1 135 Set 2 150 Set 3 165 Set 4 200

Leg Press
4 Sets 8 to 10 Reps
Set 1 300 Set 2 300 Set 3 400 Set 4 450

Leg Extension
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65

Leg Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 80


Day Two

Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200

Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175

Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175

Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60

Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75

Day Three Off

Day Four
Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170

T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150

Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125

Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50



Day five
Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155

Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds

Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35

Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175

Day Six
Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90

Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45


Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60

Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50

Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65


Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60

Dips
4 Sets 8 to 10 Reps

Day Seven Off

Good luck:
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