Weight / Fat loss

I tend to alternate (push v pull, curl v extend) too, gives the muscles an extra bit of time to recover. Rather than just doing a full run of bicep exercises, for example

I'd suggest you should actually try doing a split system and giving each muscle group a proper rest time, i.e a week. If you're training 4 days a week, you should try a 2 day or 4 day split. At the moment I'm on 4 Day split as follows:

• Chest and biceps
  
• Legs
  
• Ride (this ride is nearly always very slow due to state of legs)
  
• Back
  
• Shoulders and Triceps
  
• Ride
  
• Ride