The lifts are really for your own choosing, but if you have no idea what you want to do, then 311's is a good start. Remember, he suggested you could change out exercises every week.

Yeah. Although I've tried to get away from the notion that my ass always has to be kicked in order to make gains. And it's not a bunch of isolations exercises. All your muscles are going to be hit in many different ways. For instance, it's hard to work lats without bi's, etc.