I saw a trainer once and she devised a strength training routine for me, consisting of a variety of exercises in a specific order:
leg press machine
chest press (dumbells on bench)
seated row machine (for back)
biceps (free weights)
shoulders (free weights)
bird dog - erector spine?
She said that this helps me to work out larger muscle groups first followed by smaller muscle groups and leaves the abs until the end because by the time I'll get to them I'll have already used them for other exercises and I guess that makes for a better workout. I feel slightly silly walking circles between all the different equipment since I'm alternative between upper body and lower body - is she right? should I keep this order of exercises?
Secondly, I'm at 222 right now at 5'5 - does anyone know if lunges will put undue stress on my knees joints, same with the leg press? thanks!