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samoan_kiwi

Please review my program and give some advice

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Hi everyone,


I do a lite warm up with 1/4 of my working sets weight, a medium warm up with 1/2 of my working sets weight then 2  two working set, all sets have 8 reps. 

 

I have a 60 second rest between the warm ups and 90 seconds between the  working sets, warm ups are only for the first 2 exercises

 

Dumbbell bench press 

Dumbbell bent over rows
Dumbbell shoulder press
Dumbbell curls 

 

I'll be doing walks for 30 minutes on my days off

 

Because of time I can only do  two heavy work outs a week, Monday and Wednesday

 

Thoughts please from those who know their stuff?

 

Thanks

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