A - Legs, Shoulders (what about upright rows? could I throw them in?)
A is a bit more than legs and shoulders. I put in links to the mian EXRX site so you can check what I'm saying here.Squats
do your legs primarily, but also involve your back, abs, etc. as stabilizers. They also encourage overall growth because they allow such a high amount of weight and demand so much effort.Standing shoulder presses
do your shoulders, primarily but also involve your back and your arms.
Pendlay rows are Bent-Over Rows
where you bend at 90 degrees and de-weight the bar between reps. Emphasizes the back - look under the comments section for "Torso may be kept horizontal for stricter execution." That's basically a Pendlay row description (Folks, correct me if I'm wrong...) Anyway, your whole back gets hit with those.
You'll notice your arms get involved in both the rows and the presses. They aren't the main targets but they'll grow anyway as they assist the main target muscles.
You could throw in upright rows, but you probably wouldn't need them - they aren't going to hit any muscles you aren't already hard working in this. The Bruce Lee quote I like to use is "Daily decrease, not daily increase - hack away at the unessential." Which is better, doing 3x5 of Bent Over Rows hard, or saving some intensity and doing another exercise for essentially the same muscles? The prevailing wisdom here is that it's the former.
B - Legs, Lower back (Erector Spinae), General back, Chest (could I throw in incline bench? Could I exchange weighted dip with bench press and have it be just as effective?)Deadlifts
do basically everything from your legs to your upper back. This wikipedia entry
has a pretty exhaustive lift of what it'll hit.Dips
do the same stuff bench pressing does - chest and arms mostly. But they also require lots of stabilization of your body - and as a plus spotters aren't needed.
But yes, sure, you can Bench
instead! Go for it. I put dips in because my friend can dip (he was doing 2 x 20 unweighted sets) and his college gym often has a queue for the bench press stations...and the dip bars get dusty. I mean, I bench instead of dipping (no place to dip at my gym)...
Chins hit the arms and back pretty well. Check here
for all sorts of ways to do weighted chins. I do close-grip underhands myself.
All in all, I think these two days hit the entire body pretty thoroughly. Maybe not every angle on every muscle on each day, but all of your muscles end up working together and working hard twice a week.
I actually was going to give him either the Rippetoe or Mahler routine (check the basic routines sticky) but settled on this after a lot of thought and some discussion with the guys here and with my friend. Those two routines are also really good for basic strength overall strength, and their leg/push/pull layout is what made me settles on those.
FWIW, my routine is different - pressed for time, I can only ensure access to the weights once a week so I do this:http://exrx.net/forum/viewtopic.php?p=13611#13611
...along with MMA training and 4 crossfit WODs (Workout of the Day) a week.
What does "metcons" entitle? Triceps, biceps, calfs, shrugs & stuff?
Sorry. Metcon is short for "metabolic conditioning." It basically means exercises done at a high intensity, for time. I picked up the term from Crossfit
For example, one of the ones I gave him was Cindy:
Max rounds in 20 minutes of:
...you start a stopwatch and go for it, stop when the timer runs out. Kipping pullups preferably for speed and more overall work.
Another I gave him was Fran
21-15-9 for time of:
Barbell Thrusters, 95#
Do 21 thrusters, 21 pullups, 15 thrusters, etc. for time. Elite crossfitters aim for a sub-3 minute performance...I do it in like 10 minutes. :D
I also suggested this one:
21-18-15-12-9-6-3 for time:
55# kettlebell/dumbbell swings
Metcons aim at working you really hard, really fast, with proper technique. Really good workouts in a short amount of time. Deceptively hard. Cindy sounds really easy, but the first time I did it I was really crushed afterwards.
The metcons help my friend hit his stated goal of being that guy at the gym everyone stares at like he's crazy.
Whatever you settle on, a few choice compound exercises done hard will carry you further than a bunch of exercises aimed at hitting everything specifically.
Hope this helps,