Movement pattern order?

[ExPro79]

Hello All,
I'm looking to design my own Total Body training routine, and was just wondering what would be the best order to group movement patterns. I plan on using antagonistic(ex: A1) horz. press A2) horz. pull, etc) super sets, and would like to train the whole body, head to toe, during the workout.

I plan on weight training 3 x per week.

Again, looking for the best oder to put movement patterns in.

Thanks,
Mark

[PowerManDL]

The order that will minimize fatigue between the elements.

[DKing]

To expand on what PMDL said, I would put whatever is the biggest priority of the workout first as this is what will get the most focus. Usually for my clients that is horizontal pull, hip dominant, and core exercises.

If I were you I might change my supersets around a bit. I found with myself and clients that I do better alternating between two non-competing exercises rather than antagonists. In antagonist pairing often times there can be residual fatigue that can negatively effect each movement. For example during a bench press and row, the shoulder stabilizers (rotator cuff, serratus, etc...) will both fatigue keeping the scapula properly moving. This is easily avoided by pairing the row with a squat and the bench press with a rotation.

Danny

[Jean-Paul]

What Danny just said. I agree wholeheartedly.

[ExPro79]

Could any of the experts please provide a few examples regarding the order or grouping of movement patterns? Really appreciate the feedback!

Thanks!
-Mark

[Lisa~]

There are just so many options and it totally depends on the needs of the individual you're writing the program for. Put what's needed most and most difficult near the beginning of the workout. It might look like something along this line:

Bilateral squat variation
Horizontal pull
Horizontal push
Core work could be first or now or at the end. It could be a circuit or loaded, depending on needs.
Then possibly some unilateral movements if they're called for. Maybe single-leg hip dominant movements and/or single-arm vertical movements or shoulder corrective movements.

A second workout day could begin with a bilateral hip dominant movement, so a deadlift variation.
Then vertical pull and push.
Core somewhere in there.
Then unilateral and/or corrective movements depending on needs.

You might have metabolic work added to the end if fat loss is a goal. You'll want warm-ups at the beginning; depending on needs, the warm-up might be very short or very detailed. The choices will be very different for a beginner versus an experienced lifter.

Your question is just too broad to give a really specific answer, but I hope that helped a little bit.

Read through the programs written by trainers you admire and you'll begin to get a feel for what they do and why.