A good warm-up can improve your performance by increasing the rate at which muscles contract, enhancing mobility, and preparing you for producing high amounts of force.
Warm-up sets are oftentimes part of an effective warm-up routine. These sets should be kept simple, as the goal is to prepare you for training, not muscular or cardiovascular fatigue.
The best way to warm up for a lift is to do the same exercises with a submax weight. For example warming up for a bench press, while press-ups are a perfectly fine exercise to warm up your shoulder joints, if the aim is to hit some heavy sets on the bench, it’s better to warm up for it with a lighter-weight bench. By practising the lift, you also warm up your neuromuscular system along with the muscles and joints.
Table 1 outlines a basic routine when it comes to warming up to your working weight for your resistance session.
Table 2 outlines a warm up for 1 Rep Max Testing of a big lift.