That means if you plan to a 30-pound dumbbell for your first set, a 12-pound dumbbell is needed for the warmup set.
The following workout utilizes compound exercises before single-joint movements to allow for more energy during more difficult, larger muscle compound exercises. To avoid injury and overtraining, utilize a warm-up set at the beginning of each exercise comprised of 40% to 60% of the training load for 10 to 12 reps. That means if you plan to a 30-pound dumbbell for your first set, a 12-pound dumbbell is needed for the warmup set. A set of adjustable dumbbells can help streamline the process.