Proper warm up for super sets?

[Vaash]

Heya folks

I've been lurking around this site ever since I came across it and have gotten some really good info so far.

I've decided to change up my routine a bit, I train alone at the gym at the moment, and wanted to add supersets to my workout.

At present I work out 3 days on 1 off.

Day 1: chest + triceps, I was doing 4 sets of 10 for all excercises but have dropped my sets to 3 and upped the weight while also dropping the reps to no less than 8. I also do three exercises per body part.

day 2: shoulders + legs

day3: back + biceps

I was advised to superset in this fashion.

Example: incline dumbell press, heavy weight for about 8 - 10 reps then 1/2 to 60% of weight to failure. 4 sets of this with ample rest time inbetween the supersets. Then for the next workout, 3 days on 1 off remember, go back to normal 3 set incline press with slightly lighter weight than usual. After the superset workout will go on as usual ie. after supersetting chest continue with triceps exercises as usual.

I have no prob giving this a shot and welcome any added criticisms or suggestions so please feel free to chime in; however, my question is what would be a good warmup for a superset day? At present I do like 5 mins on the row machine to warmup and 30 mins of cardio after every workout just to give you an idea. Is the row machine sufficient warm up or should I acutally do a few sets of say bench press with light to medium weight?

Thanks in advance

 

[abear]

the current recommendations to warmup before hitting the weights is to do just that: hit the weights. something like this from alywin cosgrove

For a weight workout, the best approach is a "dynamic" warmup, accomplished by performing two sets of five repetitions for five or six large-muscle exercises in a circuit, using only an empty bar. For instance, you might do one set of squats, pushups, good mornings, lunges, and rows in succession, rest just long enough to catch your breath, and repeat one time. You're then ready to move on to the first exercise in your workout, where you should begin by performing a specific warmup for that movement. Simply do one warmup set of 2-3 reps for every 50 pounds you plan on lifting for your upper body, and one set for every 100 pounds you lift for your lower body. So, if you're going to perform the bench press with 135 pounds, you should do 2-3 reps with 50 pounds and another 2-3 reps with 100 pounds before starting your "real" sets.

personally i kinda do like you and do 5 minutes on the bike and then i do a couple of warm up sets. this is mainly because i train in the morning and want to be fully awake before i start lifting.

 

[Vaash]

thanks for the quote and insights