Warmup: 1.) 5 mins low intensity cardio 2.) Front/Back leg swing 12 each leg (leg day only) 3.) side/side leg swings 12 each leg (leg day only) 4.) arm swings 12 reps 5.) cable external rotation 15 each side Optional: foam rolling 0-3min large muscle groups Exercise Specific: For exercises that list 1 warm-up set: - Use approximately 60% of the weight you'll be using for the working sets for your warm-up set (do the same number of reps as listed for the working sets) - For example, if you're planning on using 50 lbs for 8 reps, your warm-up set would be about 30 lbs for 8 reps - Then go onto working set For exercises that list 2 warm-up sets - Perform a mini-pyramid - For your first warm-up set, use approximately 50% of the weight you plan to use for the working sets (for the same reps as the working sets) - For your second warm-up set, use about 70% (for a few less reps than the working sets) - For example, if you were planning on using 50 lbs for 12 reps, I would use 25 lbs for 12 reps as my first warm-up set and then 35 lbs for 8 reps as my second warm-up set. - Then, begin your working sets Lastly, for an exercise that lists 3 warm-up sets: - Perform a full warm-up pyramid - For your first warm-up set, use approximately 45% of the weight you plan to use for the working sets (for the same reps as the working sets) - For your second warm-up set, use around 65% (for a few less reps than the working sets) - For your third warm-up sets, finish with about 85% (for a few less reps still) - For example, if you were warming up to 100 lbs for 10 reps, go from 45 lbs for 10 reps to 65 lbs for 7 reps to 85 lbs for 5 reps. - Then, begin your working sets.