Order of training

The tendency is to work the chest, back and shoulders before isolating the arms; and similarly working the legs as a whole before isolating parts of the upper and lower thigh. As for a whole body routine, try the following workout regime:

1 Back (eg lat pull-down) 2 Legs (eg squats) 3 Chest (eg chest press) 4 Legs (eg lunges) 5 Shoulders (eg overhead press) 6 Isolated legs (eg hamstring curl) 7 Biceps (eg bicep curl) 8 Isolated legs (eg leg extension) 9 Triceps (eg tricep curl)