General Warm-Up · 5-10 min
Light cardio (treadmill / bike / stairmaster)5-10 min
Arm swings10 reps / side
Arm circles10 reps / side
Front-to-back leg swings10 reps / side
Side-to-side leg swings10 reps / side
Cable external rotation (optional)15 reps / side
Exercise-Specific Warm-Up
1 warm-up set listed~60% × 6-10 reps
2 warm-up sets — mini pyramid
Set 1 ~50% × 6-10 reps
Set 2 ~70% × 4-6 reps
3 warm-up sets — full pyramid
Set 1 ~45% × 6-10 reps
Set 2 ~65% × 4-6 reps
Set 3 ~85% × 3-4 reps