Doing exercises in the right order

In general, follow the rule of doing your upper and lower body exercises in the order of your larger muscles first, and then your smaller muscles. Lastly, exercise your middle body, your lower back and abdominals, as they serve to stabilize your body as you do all the prior exercises.
Upper body

1. Chest and back (It doesn’t matter which comes first.)
2. Shoulders
3. Biceps and triceps (It doesn’t matter which comes first.)
4. Wrists

Lower body

1. Butt
2. Thighs
3. Calves and shins (It doesn’t matter which comes first although we prefer to work our calves before our shins.)

Middle body
Perform your abdominal and lower back muscle exercises in any order you want. Mix up your core stabilization exercises with those that target the mover muscles, or do your mover exercises first, followed by your stabilizer exercises or vice versa. Researchers haven’t yet determined whether an ideal order exists for training the muscles of this part of the body.