Let me preface the workout plan with an explination as to why I simply don't use any of the main excellant programs on T-Nation.
I train with a very good friend of mine. He doesn't really like working out, but he knows he has to for his health. As such, our goals are tending to diverge as he's progressing in the gym. I'd like to have a program that can accomidate multiple goals by changing the set/rep/rest schemes. I'd also hope that changing these parameters could stave off adapations.
So, my basic goals with this program are to keep it simple, and have it flexible enough to deal with multiple goals. Any comments and suggestions are greatly appericated.
day 1:
A1 Bench variation (flat, close, lockouts, etc)
A2 Row variation (Chest supported, standing, etc)
B1 Glute ham raise, leg curls, etc
B2 Lunges
day 3
A1 Squat variation
A2 some kinda pullup, chins, etc
B1 Dips
B2 bicep curls? not sure what to put here
day 5
A1 Deads (romanian, diff grips, etc)
A2 Shoulders of some sort, milt press, bb press, bradford, laterl raises, etc
B1 GM's , hypers, etc
B2 abs. janda, pikes, etc
Each day could include an optional exersize to bring up a flagging part, or just for fun. I would switch which block, A or B, I would start with each week.