You should always begin each training session with a 8-10 minute dynamic warm up routine. Most people are used to static stretching before the workout. Don't do that. Save all of that for the end of your training session. You need to get the muscles activating and ready for work.
Your exercise order will depend on the amount of resistance training sessions that you do each week. The arrangement that we use the most for our clients is described below.
Power, Other Core, Then Assistance Exercises
This is how we typically set up our sessions at Specialty Athletic Training because we like doing whole body workouts with each of our clients and this is the best set up do so. We want to target the large muscle groups first with multi-joint movements, then hit the smaller muscle groups with more single-joint movement patterns.
We start with an explosive movement, example box/stair jumps, because they force your body to exert the most energy. You want to be fresh when you do these movements. More complex movements that you could begin with would include Power/Hang Cleans, Power/Hang Snatch, and Jerks.
Following the Power exercises, you want to move on to other multi-joint exercises that target the large muscle groups. This is how we will generally set up our exercise order following the Power exercise.
1. Legs - Targeted by doing a some version of a squat, dead lift, or lunge
2. Chest - Targeted with a variation of the bench press or push up
3. Back - Targeted with a variation of a row or pull (ex. single arm dumbbell row, blast strap inverted row, seated row, lat pull down)
After the large muscle groups are targeted, we then move on to the the smaller muscle groups of the body (ex. biceps, triceps) and do additional core stability work.
Now is time for the cool down. Make sure to go for a 5-10 minute walk or a nice easy bike ride to ease your heart back to it's resting state, followed by some of your favorite static stretches. You should always feel better leaving the gym then when you arrived and following these steps will definitely help you do just that!