I've been lifting seriously for a number of years, but for various reasons in my professional and personal life, from now on I can only make it to the gym once a week for weights. My goal is pretty much to maintain, maybe with gradual cuts or bulks via diet. What do you think about the following program on that day:
Decline bench (I'm in love with this lift)
Dumbbell shoulder press
If this looks like a decent program, what set/rep ranges should I do, keeping in mind that this is going to be pretty taxing if I have to go max effort on every body part? One thing I've considered is each week rotating the order of the lifts so that each week I hit a new one when I'm fresh.
I should note that I pretty much do this program now, but spread out over three days, and each body part is usually sore up until the next week's lift, so I think the volume is pretty good. The challenge, of course, is that when I deadlift, I pretty much ONLY deadlift, and I'm dead afterwards. So this will be interesting.
Any thoughts would be appreciated.