This is how I would warm up for a pull day:
Let’s say my first exercise is supinated pull downs. I’m going to warm up with that same exercise, simply using lighter weight.
1️⃣ Warm up set #1 is ~33% of the working weight you plan to use that day, followed by a 1.5-2 minute break
2️⃣ Warm up set #2 is ~66% of the working weight, followed by a 1.5-2 minute break
3️⃣ After my warm up sets, I start my working sets, which will be the same exercise I warmed up with. At that point I should be training very intensely, near to failure.
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