I'm low on time, and I want to try this: http://www.T-Nation.com/workouts/20-minute-muscle-builder
I wanted to change out exercises, while leaving the set/rep scheme, and this is what I came up with. Limiting factor for me on a lot of exercises is my spine and joints. I make progress on bench/dead/squat, then stop when I aggravate something and I'm going to try something different this time.
My criteria for exercise selection was as follows:
-Covers most muscles
-No compression on the spine, limited shear
-No overhead pressing
-Mixture of open and closed chain exercises
-I've never screwed up and hurt myself with the exercise
-Max is high enough that I don't have to screw with the loading parameters in the original article.
Workout A (1 scoop plazma, 1 scoop MAG-10, maybe micro-PA, definitely I3G):
Leg press (max 990)
Reverse Hyper (max is ~240)
Conditioning: Sled dragging (not sure on loading yet)
Workout B (1 scoop plazma, 1 scoop MAG-10, maybe micro-PA, definitely I3G):
DB Pullover (max is ~100)
Chest supported Row (max is ? haven't done these in a while, but at least sufficient for the program)
Conditioning: Battle Ropes (20/10 for four minutes)
If I miss a day because life, this is the replacement workout:
Workout C (no carbs, too easy)
Band-resisted glute bridges/clams
Any feedback is appreciated!