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  1. 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