this reminds me a lot of a routine by Reg Park, using the simple principles we all like.
He performed this routine three times per week
A classic Reg Park workout, with one of his training partners, Spencer Churchill, circa 1951, was:
Squats: 5 x 10 x 400 lbs.
Bench Press: 3 x 10 x 320 lbs., 2 x 10 x 350 lbs.
Dumbbell Bench Presses: 5 x 10 x 140 lbs. (on each hand)
Dips Between Chairs: 5 x 12 (with a 50-pounds plate on as added resistance )
Cheat Barbell Curls: 5 x 10 x 190 lbs.
Swing Bell Curls: 4 x 10 x 170 lbs.
Triceps Extensions on Bench: 5 x 10 x 170 lbs.
French Presses: 5 x 10 x 170 lbs.
Calf Exercises - Donkey Raises: 5 sets
Chins with Extra 60 Lbs. Attached to his Waist 5 x 12
wide-grip Bent-Over Rows: 5 x 10 x 320 lbs
seated rows: 3 x 320 lbs, 2 x 350 lbs
Abdominal and Lower Back Work
Reg usually trained from 6:30 to 9:30 p.m., 3 days a week. He gained 25 lbs of muscle in just 10 months on the above schedule. Sleeping 10 hours a night, and taking protein mixes of honey, milk and cream six times a day.
You can choose a 201, 221, 211, 22X, 21X or 20X kind of tempo for this routine. Truth is, I agree with Chad Waterbury, you don't need to go above 2 seconds on the eccentric.
He also agrees on taking 2-3 second pauses at the bottom, so this fits with the famous "4-second rule" about the SSC, although he recommends using pauses as SSC disipation method only 50% of the time you train, or 1/3rd if you hit the body 3 times a week.