You can certainly substitute any exercise you like for any of the exercises that I've listed in the program. When you do substitute, the best choices are ones that work the most muscle mass. For example, I wouldn't recommend getting rid of dips and using kickbacks for triceps. The harder the exercise is, the more calories you'll burn and the more you'll boost your metabolism. Other than that, feel free to substitute whatever exercises you like! The exercises I've listed are more guideline than requirement.

What you DO need to be aware of in terms of exercise selection is the goal of the training technique you're performing. For example, if you're doing Stretch-Pause training, you can't substitute cable-crossovers for dumbell flyes. Flyes are necessary to focus on the stretch position - cable crossovers don't hit the stretch very well.

Stay within the guidelines of the training technique, though, and you should be fine.

Obviously, the more variety of equipment you have available to you, the more exercises you'll have at your disposal. But there are plenty of good exercises you can do with a just a set of dumbells, a barbell and a bench and you should be able to do this program very effectively!

If you have no equipment at all at home, to be quite honest, this program is not a good choice. The specific techniques in the book DO require at least basic gym equipment (like dumbells, barbells and benches - a rack is a good bet, too).

In the info on Fat Loss Circuit Training, I've included a suggested cardio technique (stepping) for doing the Fat Loss Circuit Training with no cardio equipment at home, using only a few steps in your house. It can also be done on a low bench or platform.

If you're looking for more exercise ideas, I would highly recommend my eBook "The Best Exercises You've Never Heard Of". It's packed full of unique exercises, many of which can be done at home with very minimal equipment.

Absolutely! I've got an online exercise database that has pictures and video demonstrations of EVERY single training technique!

Click here to go there now!

I've also got some other excellent online resources that I can point you to for exercise instruction. These sources cover every exercise listed in the program.

Fitstep.com (my own site) - http://www.fitstep.com/Advanced/Exercises/Exercises.htm

Bodybuilding.com - http://www.bodybuilding.com/fun/exercises.htm

ExRx.net - http://www.exrx.net/Lists/Directory.html

If you're interested in more unique exercises, check out my ebook "The Best Exercises You've Never Heard Of". It's got 53 new and unique exercises that can help eliminate boredom in your training.

With the bench press, the reason I went mainly with flat is that you can use more weight - that'll have an overall greater impact on upper body mass. Inclines are excellent, too, though, and you can definitely use incline instead of flat whenever bench is called for in the program.

Day 1:
Chest (3)
Back (3)
Thighs (3)
Shoulders (2)
Hamstrings (2)
Biceps (2)
Triceps (2)
Calves (2)

and

Day 16:
Shoulders (2)
Triceps (2)
Thighs/Quads (3)
Hamstrings (2)
Traps (1)

For these bodyparts, which exercises do you suggest? Compound or isolation? Especially regarding the Chest on Day 1 and the Thighs/Quads on Day 16 (squats?)...or an isolated movement?

I would try and stick to compound exercises as much as possible, except where I have specifically to do an isolation exercise. You'll get the most bang for your buck that way.

For chest, on Day 1, I prefer a dumbell bench press (on a bench or ball) because of setup and take-down time. Time is a factor with the Fat Loss Circuit Training - with dumbells, it's just a matter of grabbing a pair and you're ready to go. With barbell, you have to load plates, etc.

On Day 16, if you're doing squats or deadlifts for the 5 Day Structural Attack, DON'T do squats today. Use Dumbell Split Squats or a Leg Press movement, with Sissy Squats for the Stretch portion of the sets.

e.g.
Split Squats - full range
20 seconds rest
Sissy Squats - pause 5 seconds in stretch position on each rep
20 seconds rest
Split Squats - top range only

(Split Squats info)
Secret Training Tip #120 - My VERY Favorite Leg Exercise (I Like It Even More Than Barbell Squats For Working The Thighs HARD!)
http://www.fitstep.com/Misc/Newsletter-archives/issue49.htm

If you worked an upper body exercise for the 5 Day thing, you CAN use squats here. And if that is the case, use Squats for ALL portions of the Stretch Pause set.

Squat
20 seconds rest
Squat
20 seconds rest
Squat

But definitely use a compound exercise for thighs here.