Switching between weights?
Question:
I've also heard to rotate both. Do a couple upper then lower. Mix it up.
Which is correct?
Answers:
Doesn't matter, really. I'm thinking that your trainers are also pretty ...well, rather weird, since cycling workouts by upper and lower body is a bodybuilding practice. I don't think you want to be a bodybuilder.
Anyway, the best gauge for which workout to start with is to workout the large muscle groups before the smaller ones. This is just so that you can exert more force and effort (trigger a better hypertrophic effect or a greater fitness effect) involving more muscle groups before moving on to smaller, less significant ones. More muscles means more work.
Besides, if you start with your smaller muscle groups, your "compound exercises (bench, squat, deadlift)" will get weaker and you'll lift less weight (not a good thing!).
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