I personally like to start my workout with 5 minutes of low intensity cardio to get the blood flowing and warm the body up a bit. Next I do some light band work to warm up all the muscles and joints. Before I start with my first working set, I do a couple of warming up sets to warm up the muscles even more, practice the form and get used to the mind muscle connection.

Mind muscle connection. Form is better than weight. Progressive overload. Eat to build muscle. Not excessive calories. Sleep Consistancy

Cardio recommendations: Whether I’m trying to lose fat or build muscle, I always like to do at least 3 cardio sessions per week. Not only because it burns calories, but also because it’s good for your health and cardiovascular system. I prefer low intensity steady state cardio like incline walking or a nice bike ride. You can also do HIIT cardio if you like to push yourself, but I feel that HIIT cardio really affects my weight lifting sessions. For that reason I keep the intensity lower so I have all the energy that I need to lift heavy weights in the gym

*a superset is when you do a set from one exercise followed by another set from a different exercise without rest time between these sets *with a drop set I drop the weight by 50% and then go all the way to failure