Do a set using a weight you can lift for 8-15 reps.
Then perform a set of lying (supine) front raises using a weight you can do for 8-15 reps.
The point of maximal mechanical tension when doing front raises is when your arm is parallel to the floor. So when doing the seated raises, the point of max tension is when your arms are perpendicular to your torso. With the lying front raises, the point of max tension is when your arms are parallel to your torso.
Much like a voluptuous vixen who loves to cook and clean, endurance-based conditioning programs that won't wreak havoc on strength and hypertrophy are hard to come by.
It's not always a good idea to do deep squats, overhead presses, or dips, and why is it that fat-bastard bicyclists wear Spandex shorts anyhow? The answers to these mysteries and more in today's article.