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like everyone else said you should lose the warm up just spint from you car to the gym- it'll save you time too.
Use dumbells- it will hit more muscles and you don't have to take various weights on and off and when your benching with dumbells you can avoid taking the time to track down a spotter.
try incline bench and dips- mix it up a bit.
also less reps and more weight will make you stronger in less time-
you could lift light with tons of reps and it isn't going to help your cardio as much as running 5 -10 wind sprints
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"Remember, it takes two to lie. One to lie and one to listen." -Homer
Unless you are the freakin Highlander, what is the point in learning how to fight with a sword?
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