High Volume Delts & Arms Workout

1. Standing dumbbell OH press: 4x8

2. Leaning cable lateral: 4x8

3. Reverse DB fly: 4x10

4. Front cable raise: 2x20

5. Seated DB lateral: 2x20

6. Standing DB curl: 3x10

7. Superset

    a. DB skull crusher: 3x10

    b. Cable high curl: 3x12

8. Superset

    a. Triceps press down: 3x12

    b. Preacher curl: 3x12

    c. DB kick back: 3x12

9. Superset

    a. Hammer alternating curl: 2x20

    b. OH DB extension: 2x20

Carbs and Starches!

One of the most important things to do is to cut down on sugar and starches or carbohydrates. When you cut them from your diet, your hunger levels go down and you end up eating much fewer calories. Instead of burning carbs for energy, your body starts feeding off the stored fat. Additionally, cutting carbs from your diet may lower insulin levels, causing your kidneys to shed excess sodium and water out of the body.