The following are examples of warm up sets that should be performed prior to work sets. Warm up sets should be used to wake up the muscles, ligaments, tendons, and joints and to prepare the central nervous system for the weight that will be moved; therefore, warm up sets will need to be customized to the individual lifter’s needs for a particular workout.
Squats & Bench Press
- 2 x 5 x 45lb
- 1 x 5 x 95lb
- 1 x 3 x 135lb
- 1 x 2 x 155lb
Press
- 2 x 5 x 45lb
- 1 x 5 x 75lb
- 1 x 3 x 95lb
- 1 x 2 x 115lb
Deadlifts
- 2 x 5 x 135lb
- 1 x 5 x 185lb
- 1 x 3 x 225lb
- 1 x 2 x 275lb
Cleans
- 2 x 5 x 45lb
- 1 x 5 x 95lb
- 1 x 3 x 125lb
- 1 x 2 x 145lb
Snatches
- 2 x 5 x 45lb
- 1 x 5 x 75lb
- 1 x 3 x 95lb
- 1 x 2 x 125lb
Mark Masavage
I'm a has-been high school athlete who now enjoys CrossFit, baseball, and other athletic activities. As a profession, I design software, and I create the majority of I.M.s content. I do it for the fun of it, but I hope it helps others pursue fitness.