Our workouts these days consist of 4 days of resistant training. Either a lower body or upper body workout. We wanted to share our upper body workout to build muscle while shedding weight. Because the focus is losing weight, we increased reps and added super-sets (exercise done back to back with minimal rest) to keep our heart rate up.
Also something new we have been trying is to start each workout with compound exercises (an exercise that uses multiple muscle groups) and then follow-up with super-sets.
Dumbbell Bench Press: 2 warm-up sets, 5 set for 10-12 reps
Smith Machine Overhead Press: 2 warm-up sets, 5 set for 10-12 reps