[Bench_All_Day]

Can someone write up a quick warm up for someone who Flat Benches 125 for 4 sets of 6 reps. Thanks.
BE EZ

[big_DuuuDE]

You haven't stated your weight or whether your arms are long ............
For that weight I'd suggest press ups, seriouly.

[Bench_All_Day]

i am around 5'8-5'9 and weigh 140 i am also 14 years old

[lineman28790]

http://www.postingworld.net/ryan/workoutroutine.xls

thats my workout

[Rocky]

As a rule of thumb I do 2 warm ups for my first exercise of a particular muscle group. The first one is 50% of my main set, the second is between 60-75% of my main, then I go straight into the work sets. Seems to serve me pretty well.

[Bench_All_Day]

how many reps per set

[tim290280]

First warmup set can be 50% for as many as double the amount of work reps (12 in this case).

Second warmup of 75% wants to be the same or half the work reps (3-6)

If you do a third warmup (if still feel cold, rusty, or you were using significantly more than BW) then 90% of work set for 1-2 reps.

Of course at the weight you are lifting (roughly BW) there is no reason to not do a set of pushups first, and some inverted rows first. A warmup for bench/upper body work should include shoulder mobility work and some light movements for shoulder health.

[big_DuuuDE]

Yes, Tim is thinking along the same lines as me.
Due to your age and your bench press of less than bodyweight this indicates a general lack of upper body strength, which is normal at your age.
At your age I would recommend bodyweight exercises instead of weighted exercises for the most part.
I forgot to ask how long have you been training ?