The Perfect Muscle Workout order from start to finish!

This article explains how exercise is more effective when working out from largest to smallest body parts.


A full body workout order from largest muscles groups to smallest is best for every body!

Squat An ideal workout order includes: Squats, lunges, or leg press first, followed by chest, pushups, and back next.

Start big, work smaller.

This muscle workout order ensures rapid calorie burn and faster metabolism gains ideal for every body type!


Working out the larger muscle groups first is the most efficient workout format for the following reasons:

  1. You burn more calories
  2. You speed up/elevate your metabolism
  3. You see faster muscle mass and tone gains
  4. Your body burns more calories in less time!


Knowing which body part to workout first can make or break your workout program or exercise routine. I advocate the “largest to smallest” body part workout order because you will maximize results and minimize time in the gym! – Justin Stobbs, Founder

It is silly to work the smaller body parts first like biceps and triceps (arms) THEN try to perform pullups or pushups next. You will be too tired because you already fatigued your arms. Think of it like this; when you wash your car you do not start with the “detailing” first and then wash the car. You wash the entire car with a very general broad cleaning then work to the finer points like the tires, rims, carpet, etc. Do the same thing with your body! Start big then work small.


So what muscle workout order is best for you?

Exercise your large body parts using squats, lunges, pullups and pushups FIRST. Next perform your isolation movements for abs, shoulders, biceps and triceps! I tell clients ABS work as great “rest sets” between other sets of legs and arms. Sneak them in between sets! This way your arms rest while working out your abs. No more “forgetting to exercise the stomach”!


Now that you are ready to workout and get fit, try my workout video and exercise how-to photos below!

Learn how to Exercise and Improve your body!
Learn how to Exercise and Improve your body!

Muscle workout order is important. When your goal is to burn the most calories, exercise the larger muscle groups!

* Less muscle used = less calories burned = slow results.  


* More muscle used = more calories burned = fast results.


*Muscle workout order is a general guide for beginners: Muscle workout order, muscle training order, gym workout order, exercise workout order, exercise program, work out order, gym exercise orders, best workout order, easy muscle workout program, should all be supervised by fitness professionals. Muscle workout order is very important!*

What are Fitness Patterns – Read to find out! is BORN! 9/25/2012

I started to provide equal access to what is often expensive personal trainer advice. With America facing an obesity epidemic I decided somebody has to take charge and change things. I am helping people learn how to exercise with beginner tips/motivation/education.

No more personal training price barriers. Hello healthy America!

What is a “FitnessPattern” ? Read below to see!

This website named based upon American search behavior patterns for terms “diet and fitness”. (courtesy of google)

I see this as a fitness pattern or sadly, the “heartbeat of America”.

The main thing I want you to notice is the rising obesity rate. It does not matter how many fitness programs, supplements, technology, or “cutting edge” workouts exist, the general obesity rise for the past 3o years proves human behavior is not changing.

I feel by providing affordable beginner workout guidance, I can fight the American Obesity Epidemic and help change the world to a healthier, happier place!

You need BEHAVIOR CHANGE, not products, supplements, and empty promises. When you exercise safely you are guaranteed results. When you make excuses to avoid exercise you are guaranteed to fail. Either way you will be right! The choice is yours….

Human behavior: As predictable as a heartbeat. (American search behavior for terms "diet and fitness")
Human behavior: As predictable as a heartbeat. (American search behavior for terms “diet and fitness”)