Always start with a warm-up. With a proper warm-up, you can improve your lifts, reduce soreness and reduce the risk of injury. Goals for warm-up should include:

Prep muscles for heavier loads

Prime the body for more difficult movements

Increase blood flow to the muscles

Your warm-up can vary depending on what your goals are for your session. I personally prefer a full-body warm-up regardless of what split or body part myself or my clients are doing because the reality of it is that you are very rarely ever truly isolating a muscle group, the whole body is involved.

I like the acronym, RAMP.

R– Raise the core temperature, increase blood flow

A– Activate stabilizers & working muscle groups

M– Mobilize required joints for movements

P– Potentiate or progressively build up to a working set of main muscle groups

That being said, here’s what I recommend in order of execution:

1. 2-5 mins of light cardio & foam rolling (as needed).
2. 2-3 Activation exercises for core & stabilizers (posterior chain)
3. 1-3 mobility exercises in any lacking areas
4. Lightweight/body weight of main movements for the day