I don't like the standard break down of body parts routines for a few reasons.
1. yes they do build strength but like I said, not functional strength. Take the bench press for example: How is this motion useful in any sport? Where in sport or life for that matter do you have a slow controlled pushing movement? You don't. You have explosive movements.
2. The body break down workouts take too darn long. I've done them before and have seen guys in the gym doing them. I'd say average time is 45 minutes to 2 hours. That's too long and s....l....o....w. Also, most of these guys chat with their buddies most of the time.
3. Isolated strength movements don't exist in sport or life. So why practice them in the gym? Where on earth am I going to use the motion of a bicep curl? The only purpose for this exercise is to increase the size of the muscle so you can look good on the beach. Lame!
Just to clarify, I'm not saying that a full body routine 3 days a week is good either. What I am saying is full body motion is good.
What are good exercises?
1. Pushups are great
2. Pullups are great. When you do kipping pullups it turns into a full body motion. Great for you core.
3. body weight squats for speed.
4. box jumps.
5. All Olympic lifts are awesome.
6. Many more non traditional exercises.
All of you guys should try out the crossfit work out. It's awesome.