This warm up is a circuit so perform each movement back to back, no rest in between movements. Take 45 second rest after each set.
Cable Lats Pulldown & Assisted Pull-Ups
Cable Lats Pulldown
Arnold Press & Pike Push-Ups
Pike Push Ups
Fix Bar Bench Press & Incline Push Ups
Fix Bar Bench Press
Incline Push-Ups - Use Bench or Wall
Seated Cable Row & Cable Face Pull to Over Head Press
Seated Cable Row - Neutral Grip
Cable Face Pull to Over Head Press
45 Degree Incline Curl & Flat Dumbbell Tricep Extension
45 Degree Incline Curl
Flat Dumbbell Tricep Extension
You can use any machine that you prefer for cardio such as row, bike, treadmill... as long as you keep your heart rate in the recommended zone.
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