I've been lifting off and on for a while now and am great at building muscle and bulking. My focus has been mostly powerlifting. My routines have really focused around pure strength and power.
Now that I'm getting older I want to change it up and start trying to lose the layer of fat around the mid section and getting more defined. Problem is that I haven't really found a successful routine behind this.
Currently I do martial arts 3 - 4 times a week for about 45 minutes at a time and have started going back to the gym again a little less than a month now. I try to go 5 - 6 times a week for about an hour at a time.
Before anyone tells me diet is key I have recently started counting my macros with a 40/40/20 split protien/carbs/fat and at about 1800 calories a day. I'm not looking for that I know it's important and I'm starting that journey.
What I do want to know is what is a good routine to be in as far as my actual lifting goes. What exercises/lifts should I concentrate on what set/rep count should be my goal here?