No, no, no…you’ve got it all wrong. I’m walking, not running. That’s how I roll, since I’m certainly twice the man you are. (No offense to the real Twice the Man).
I lift twice a week, on Tuesdays and Fridays. I do 4x10 on bench, incline, squat, deadlift, lat pull-down, and vertical rows. Targets pretty much the whole body, and only takes about an hour.