Dynamic warm-ups are generally considered to be the best approach to a pre-workout warm-up. Stand with dumbbells by your sides, palms facing forwards. Push your body back up to the starting position.
The above info about timing has largely been disputed, as has the info about fast acting carbs.
Flyes can be OK, however the compound exercises will go in greater lengths to overload your muscles and boost strength.
But like I said I got twice 1 for me, and one to helo my gf and when I got to help my gf I like to observe.
This concept has also been demonstrated in the academic literature for both performance and even fat loss.
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