Originally Posted by Steve Shafley
Just for a data point, I find that the Agile8 and Simple6 work very well for me. I also add Ido Portal's scap mob and rotator cuff sequences to the simple6 when I am benching heavily.
That's like 20 minutes of warm ups for 3-5 heavy sets of benching, but it's worth it to me.
I love the Ido scap and shoulder routine as a pre-upper body warm-up. I'm going to start working in the DeFranco stuff more, but it may be a night-time thing before bed.