@Bangg_Cherry For cool downs, after back+bi day, id stretch my back+bi and do some general dynamic stretches, then go on the treadmil for 10-15 mins. Please feel free to DM if you have any questions... although I'm not a coach I've been training for a while lol. GOOD LUCK!!
@Bangg_Cherry Warm ups are done before training, what we do after training is cool down. E.g if I'm training back+bi today, id do 10 minutes of rope jumps, then id do shoulder warm-ups, and then id do a light version of my exercises but with a 2kg dumbell. 20 reps ร 2 sets.