I cant go to the gym too often, but liast time i went i did bench press, i did 1 set of warmup for 8 reps with 135lbs then 3 sets of 8-6 with 155lbs. and with shoulder press i have only used the machine, i did 3sets of 12 reps at 110lbs or smt. im a fatass so im thinking the running is what will...