0 what you must be eating some really shady meat
I’m pretty sure it’s the second one
Warm up 10 minutes
Cool down 10 minutes
Your weightlifting session is based on style of training. If doing hypertrophy type work the 45 minutes to an hour. If you're doing strength training then it can take up to 2 hrs. Hypertrophy being 8-12 rep range with 30 sec to 45 sec rest and strength training being 3-5 reps with anywhere up to 3 to 5 min rest. Or course training could determine the length of warm up and cool down
