Tassos67 yes, I did 2 minutes rest in between those bench sets. And my tempo was 1/0/1. The weighted dips was only with a 25lb plate on my lap. I have to do dips on my back extension. There are handles the face away from the pads to do them on. I put my feet out in front of me with my legs straight and set a plate on top of my thighs. Also, I did a lot of warmup sets with just the bar until my body felt warm enough.