raftsox wrote:

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If you're interested in truly improving strength you shouldn't go to a full body regimen; the primary reason being that you don't stress the muscle groups enough. IMO a full body routine should only be used for maintenance, endurance training or cariovascular weight training. I would also suggest that you do not combine major muscle groups like back and chest; you'll either under train one or both, or over train one or both. From a general standpoint it's very difficult to strength train just one or two select body parts because your legs play a huge role in deadlifts, your shoulders play a large role in presses, etc. The body is too interconnected to isolate strength training in such a generic fashion as your friend is doing.
My suggestion would be to follow this split: legs, chest, off day, back, shoulders and calves, off day, repeat.
Legs day:
Squats. 2 good warmup sets, 3 reps, 5 reps, 7 reps, 9 reps, 7 reps, 5 reps.
Weighted crunches. 5 sets, 15-20 reps.
Romanian Deadlifts. 1 good warmup set, 5 reps, 8 reps, 12 reps, 5 reps.
Glute-Ham Raises. As many sets to failure as you can do, continue doing sets until you cannot do one rep!
(This is a great exercise if done properly)
Chest day:
Flat Barbell Press w/chains. 2 good warmup sets, 3 reps, 5 reps, 7 reps, 5 reps.
Weighted Dips. 8 reps, 10 reps, 8 reps.
Hanging Leg Raises. 4 sets, 10-15 reps.
Flat Dumbell presses from the ground. (To perform these lie down on the ground; the object is to strengthen the upper half of your rep which is generally the weakest part.) 3 reps, 4 reps, 6 reps.
Back day:
Warm up with light sets of low cable rows followed by light sets of pull downs.
Traditional Deadlift (ie, legs slightly wider than shoulder width, grip at leg width). 3 reps, 4 reps, 5 reps, 6 reps, 4 reps.
Hang Cleans. 3 reps, 5 reps, 7 reps, 3 reps.
Wide grip Pullups. 2 sets to failure with weight, 2 sets to failure without weight.
Shoulders and Calves day:
Do lots of warmup stretches and lifts!!!!!! Rotator cuff exercises followed by several light sets of overhead presses.
Split Jerks. 3 reps, 5 reps, 7 reps, 5 reps.
Smith Machine Calf Extensions. 2 good warmup sets, 8 reps, 12 reps, 8 reps, 6 reps.
Dumbell Military Press (wrists start supinated and end pronated). 4 reps, 6 reps, 8 reps, 4 reps.
Oblique crunches. 5 sets 12-15 reps.

It's perfectly acceptable to go lower than 5 reps if your goal is to build strength, but you absolutely must maintain strict form on every rep or you will hurt yourself. Also, if you find yourself too tired to get a good lift in, then take an extra day off; lifting very heavy when you're tired is a bad idea. On your off days, try to be as inactive as possible and to eat as much quality food as you can.