A Great Warm-up

This is the warm-up I use for my Mass/Strength Routine II

General Warm-up
To raise the heart rate, get the blood flowing, and slowly warm up the body

• 500 Meter Row OR 3 minutes on a Cardio Equipment of Choice
• OR Jumping Jacks / Equivilant
  

More Specific Warm-up
To further increase joint movement and flexibility (approx 3 minutes)

• Arm Circle
• Elbow Flys
• Swimmers and Reverse Swimmers - each arm
  
• Cats & Dogs
• Pec Stretch
  
• Samson Stretch

Exercise Specific Warm-up
The exercises to be performed during the workout (or similar), but at significantly lighter weight to prepare the body for what's coming. They are to be performed with minimal rest in between exercises and rounds

Round 1

• BW Squat x 10
  
• Jumping Pull-ups x 10
  
• Push-ups on knees x 10

Round 2

• Squat with 45lb bar x 10
  
• Jumping Pull-ups x 10
  
• Push-ups x 10

Round 3

• Squat 95lb bar x 10
  
• Hanging Rows on Rings x 10
  
• Push-ups x 10

Round 4

• Squat 135lb bar x 10
  
• Pull-ups x 8-10
  
• BW Dips x 8-10

Round 5 (OPTIONAL - For 1RM days only)

• Squat 185lb bar x 5
  
• Pull-ups x 8-10
  
• BW Dips x 8-10

The weights and reps are based on my current abilities. Scale it up or down based on where you are for each given exercise.

Total warm-up time: 15 minutes, give or take