Incline dumbell press 4 sets of 12, 10, 8, 6 reps
Flat Bench press 4 sets of 8,8,8,8 reps
Shoulder dumbell press 3 sets of 8,8,8 reps
lateral raises 3 drop sets 8/10 8/10 8/10 reps
This is my chest and shoulder workout, as I am calorie deficient (as I am trying to burn fat, not build muscle) the workout is shorter and requires less sets and I lift slightly lighter weights. I rest 2-3 minutes between each set except for lateral raises where I rest 60 seconds between each set - the reason for this is because lateral raises are an isolation movement and are generally less taxing. On my chest exercises I pyramid up in weight which means to increase the weight each set which can recruit more muscle fibres.
Post Workout Nutrition is very important to maintain muscle and replenish your body after my workout I consume 50 grams of protein with 40 grams of waxy maize starch - the only time in the day to consume this type of carbohydrate is after you workout or perform intense cardio!
If anyone has any questions about this workout please feel free to add me on facebook:
http://www.facebook.com/profile.php?id=100002489757862&sk=wall
Stay strong guys good luck with your dieting!
