Alright i had to stop studying because i was so frustrated with this whole thing and read "How to design a damn good program" for the 10th time and this is what i came up with. I chose the Antagonist patter...
.Chest------------->Bench press, db incline bench press, machine chest press
.Back & rear delts->T-bar rows, lat pulldowns, machine rear delt
.Biceps------------>Ez-bar curls, hammer curls, machine curls
.Triceps----------->Dips, close grip bench press, tricep extension machine
.Quadriceps-------->Barbell Squat, leg press, leg extensions
.Hamstrings-------->Romanian deadlift, good morning, reverse leg curls
.Front/Side deltoids->Military press, arnold press, front raise.
Now i dont see how this can be wrong since all this is based according to what that article says. I'll be performing 3 exercises per muscle with 3-4 sets. However im a little unclear about the rear deltoids, should i do 3 exercises for it or just that one...machine rear delt? Also, they left out calves and abs, common sense tells me i should do calves with quads and abs with...i dunno. And why does this program lets you work same muscle groups once a week when theres folks around here saying that they need to be worked twice a week?
SHIT...DAMN this better be right or ill cry little little school girl and pull out all my hair.