The "Power Clean and Press" is the movement that burns a fat, builds muscle wile increasing strength and speed. Although this exercise targets primarily the front deltoids, it also works the trapezius, the quadriceps, the hamstrings, the gluts, and the triceps.
How To Do It:
Place an Olympic barbell on the floor and make sure that there is plenty of room on either side of the bar. Load the bar with the appropriate poundage, place your feet approximately shoulder width apart, and make sure that the bar is over the tops of your feet at the midpoint (halfway between your toes and your heel).
From this position, bend down and grasp the bar with an overhand grip. Making sure that your knee's do not shoot out over your toe's, lower your buttocks to the floor until your thighs are parallel to the floor. It is of extreme importance that your lower back does not become arched during any point of this movement. If, during this movement, your lower back becomes arched, you dramatically increase the chances of sustaining a career ending lower back injury.
Using perfect form for this exercise should be your primary concern. It is of little value, and is even less impressive, to use too much weight while employing sloppy form.
After you have followed the above instructions and are ready to perform the movement, contract your shoulder blades, look straight ahead and explode upward from the bottom of the movement. Using a quick movement, snap the weight up to chest level and then, using your shoulders, triceps and trapezius, push the weight toward the ceiling in a straight line. Then, under control, lower the weight back down to its original position on the floor. If you find yourself leaning too far backwards, use less poundage until you're able to perform the movement with perfect form.
Pick a heavy weight, preform the lift as many times as you can, rest 60-90 seconds, then repeat 3-5 times!
"But , how many reps should I do???" I don't believe in trying to accomplish some arbitrary number of reps. Your set is not done until you CAN NOT DO ANY MORE!!! Don't even count the reps, just do as many as you can! Only count the sets and seconds between your sets every time you workout. Good luck!
Now, move on to your arms, back and legs. "