For me, a couple sets with about half my max weight. Not high reps but around 6 or so x 2 sets.
I do a little shoulder warm up for things like chest and for legs a couple quick sets on the leg press with light weight seem to be all I've ever needed.
My warm-up starts with full body stretching exercises. Then I perform the actual exercise without any weights, just the bar itself, to stretch out the particular muscle to be worked. Next is a couple of warm up sets with very light weights for about 12 reps.
hmmmm, I don't warm up or stretch at all. I got alot of funny looks from my training partner, i dunno, i guess i wouldn't recomend it to others i'ld hate for someone to get hurt. As of yet I have had no training injuries though, do lots of people not warm up or am i alone on this one??
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