Rather than recreate the wheel, I've gone straight to the source! Here is a video of Dr. McGuff himself performing the big five workout. I often perform reps slightly faster than shown in the video (10-12 seconds per rep until I reach the point where I'm barely squeezing out the last rep or two which takes longer). Note the use of wrist-straps for the 'pulling' exercises to limit forearm fatigue and ensure that the more major muscle groups reach total fatigue. Order is less important, as long as you are alternating the pulling and pushing movements. Although it is nice to have spotters and encouragement, doing the movements on machines limits the risk of injury and although assistance on the last rep is useful, a solid push (or pull) against an unyielding resistance is just as effective.