In honor of AMPED Warm-up, I am re-posting two previously released articles for all of our new subscribers.

Check out this essential upper body warm-ups, how to warm-up article below.

If you’ve picked up the latest edition of Men’s Fitness, there is a big 4 week AMD workout in it. You know from all of my posts here on Diesel and if you’ve purchased this innovative muscle building system, that I’m big on full range of motion movements, a thorough warm-up, activation exercises, SMR and everything else that helps you stay healthy and move better.

It is so important as you get older and it is so important for coaches and personal trainers who are responsible for helping athletes and fitness enthusiasts.

With this in mind, I created a killer new video. Each warm-up might look like a whole lot of exercises; more than you’re used to. But as you get proficient, you’ll flow from exercise to exercise and it should not take you longer than 10 min.

In this video you’ll find 3 choices.

Three different upper body warm-up routines that you can pick and choose from for your workouts.

What To Do Next?

1. Watch the Video

2. Rate at 5 stars

3. Print out all 3 Warm-up exercise lists on this page, or in the description on the YouTube video.

Copy and paste the following into word and print it out. Take it with you to the gym.

Upper Body Warm-up Routines

Warm-Up #1

Perform 1 Run Through

1a) Jump Rope, 3 min

1b) Foam Roller, 30 seconds each area

1c) Shoulder Bridging, 10 reps each side

1d) Push-ups, 20 reps

1e) Push-up Plus, 10 reps

1f) Kneeling Reach Through, 5 each side

1g) Banded Diesel Face Pulls, 20 reps

1h) Muscle Snatches, 10 reps

Warm-Up #2

Perform 1 Run Through

1a) Jump Rope, 3 min

1b) Foam Roller, 30 seconds each area

1c) Med Ball Wall Dribbling, Left to Right, 10 times

1d) Db Laterals, 10 reps

1e) DB Flyes, 10 reps

1f) DB Raises, 10 reps

1g) DB Presses, 10 reps

1h) Banded External Rotations, 10 reps each arm

1i) Standing Rotator “Y”, 10 reps

1j) DB Lateral Drops (Activation), 15 reps

1k) Plate Extensions into Halos, 10 reps

Warm-Up #3

Perform 1 Run Through

1a) Jump Rope, 3 min

1b) Foam Roller, 30 seconds each area

1c) Lat Stretches, 5 resets each side

1d) Band Shoulder Stretches, 3 Ways, Various

1e) Hindu Push-ups, 20 reps

1f) Cable Face Pulls with External Rotation, 10 reps

1g) Cable Face Pulls, 10 reps

1h) Side Lying External DB Rotations, 10 reps each side

1i) Blackburns, 10 reps

1j) Full Range DB Laterals, 10 reps

Highly Effective Upper Body Warm-ups

PS. If you want to learn how to pull all of this together into a complete workout, guaranteed to not only build muscle and get you stronger, but also help you rehab your injuries and feel better now, check out Accelerated Muscular Development

PPS. Want power? Want real core strength? Check out Combat Core Strength

Foam rolling is an essential part of any good muscle building / strength training program.  It must be done before, during or after your workout.  In fact, it should be done on your off days too to help get ready for the next workout or sporting event.

When it is time to get real, it is time to get real. (more…)