Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.
8-10 reps of each exercise
Complete 3 sets of each superset and move on to the next
1a. Bent-over barbell row
1b. Incline dumbbell chest press
2b. Flat bench dumbbell press
3a. Seated row
3b. Flat bench dumbbell flys
End your workout routine with stretching exercises for 3-5 minutes.