When we arrive at the gym we typically take in a shot of water and hop straight on the eliptical. Depending how we feel we will do 1/2 - 1 mile of jogging around speed 8-10. After that regardless of the body part we are working we always start with a weight that we can feel our muscles kick in. Personally with bench I start with 25's on each side because lifting that makes me feel my muscles more then lifting say 35's or 45's. We do probably 15 reps and then do minor stretching and then go at our routine.