no cardio or anything like that. i may walk around the gym talkin for awhile. but i always do 5 warmup sets before my first exercise, whether my first work set is 8 or 12.
i do reverse pyramid always on that first movement so, i do sets of 12, 8, 5, 3, and 1.
basically it's 40 percent of my 1st set weight, then 60, 70, 80 and 90 percent each on the rest.
i learned long ago PROPER warmups like that enable more weight to be used on my 1st work set. instead of all the high rep bullshit most people do. its basically the max-ot and reverse pyramid way of warming up and its done well for me. blood flow, tendon warmup, and cns signal. all you need, nothing more.