Here's my workout plan, two days a week in the gym and one day of some sort of cardio (probably fairly long distance skating. I'm going to go buy a pair of blades.)

Taken from bodybuilding.com HIT7 program...

Two sets each of...
Squat - 6 - 12 Reps
Bench Press - 6 - 12 Reps
Dumbell Flies - 6 - 12 Reps
Weighted Dips - 6 - 12 Reps
Weighted Pullups - 6 - 12 Reps
Seated Shoulder Press - 6 - 12 Reps
Bicep Curls - 6 - 12 Reps

I'll probably start at a weight I can do 10 reps at fatigue, and move up in weight when I can do 11? How exactly does that work?