Striker

Monday - Back/Shoulders/Biceps
DeadLift
Bent Over Barbell Row
Close Grip Cable Front Lat Pulldown
Military Press
Incline Dumbell Curls
Barbell Curls

Tuesday - Chest/ Tris
Bench Press
Close Grip Bench Press
Bench Dips
Cable Pushdown
1 Arm Dumbell Bench Press
Pushups

Wednesday - Rest

Thursday - Legs
Squats
Lunges
Leg Extensions
Standing Calf Raises
Wall Squats

Friday - Abs/Obliques
Crunches
Sit ups
Barbell Side Bend
Reverse Crunches

Saturday - Off

Sunday - Small Chest Work
Bench Press
Close Grip Bench Press
Dumbell Bench Press

Malley

First off I dont like shoulders and then chest the day after. Shoulders get brutalized in a chest workout. Why dont you do something simple like:
\
Push (chest, shoulders tris)-Monday
Legs-Tuesday
Weds-off
Thusday-Pull (Back and Biceps)
Friday-Your small chest workout
Saturday and Sunday-off

And what are your reps and sets? And if you are lifting to reps of 10 are you at a 12rm a 14rm? Kinda trying to feel this out you know?

Striker

here this is what im doing right now but i wanted to change it up because I never really workout on friday because I go out on firday(usually play football which is a good workout)

This is my back and Shoulders workout
DeadLift
80 Lbs x 8 Reps
120 Lbs x 6 Reps
120 Lbs x 5 Reps

Bent Over Rows
80 Lbs x 8 Reps
100 Lbs x 6 Reps
120 Lbs x 4 Reps

Behind Back BB Shrugs
60 Lbs x 10 Reps
80 Lbs x 8 Reps
100 Lbs x 7 Reps

Military Press
60 Lbs x 8 Reps
60 Lbs x 6 Reps
60 Lbs x 5 Reps

Front Lat Pulldown
100 Lbs x 8 Reps
120 Lbs x 6 Reps
140 Lbs x 5 Reps

Striker

my chest/tri workout

Bench Dips
BW X 10 Reps
BW + 10 Lbs x 8 Reps
BW + 15 Lbs x 6 Reps

Pushups
25 Reps
10 Reps
5 Reps

Bench Press
100 Lbs x 8 Reps
100 Lbs x 6 Reps
100 Lbs x 5 Reps

1 Arm DB Bench Press
30 Lbs x 8 Reps
30 Lbs x 6 Reps
30 Lbs x 5 Reps

Cable Pushdowns
100 Lbs x 5 Reps
80 Lbs x 8 Reps
80 Lbs x 6 Reps

Striker

Biceps

Incline Dumbell Curls
20 lbs x 10 Reps
20 Lbs x 8 Reps
30 Lbs x 5 Reps

Barbell Curls
60 Lbs x 5 Reps
60 Lbs x 5 Reps
60 Lbs x 5 Reps
60 Lbs x 5 Reps
60 Lbs x 5 Reps

Hammer Curls
20 Lbs x 10 Reps
20 Lbs x 8 Reps
20 Lbs x 10 Reps

Malley

If you are looking for a program for football I would do a bigger faster stronger program. Or even something like westside to improive strength. Also i would try to include some sprints.

Striker

No I don't play football lol

I just play pickup games in the park with my friends for like 3 hours..no equipment but tackle

Malley

Aw I see ok then. I was confused.

Well none the less do something like this

Monday-Back shoulders bis
Tuesday-legs
Weds-off
Thurs-Chest and tris
Friday-abs
Then take Saturday and Sunday off.

or

Monday-chest and tris
Tuesday-Back and bis
Weds-off
Thursday-legs
Friday-Shoulders and hit the chest on some bench and maybe some weighted dips. But why all the chest work?

sLiPkNoT Fan

I don't recommend deadlifts and bent rows on the same day. I would alternate them from work-out to work-out.

Striker

also another question..usually I feel sore the next day after a workout but for my back it's weird I never feel sore the next day but I feel it when im working out..is that normal?

ScrillaKeith

That's normal. Soreness isn't necessarily an indicator of a good workout. As long as you're feeling it when you workout. Back can be a tough area to establish a good mind muscle connection esp. for beginners.

As for bent rows and DL in the same workout, why are you opposed to that Slipknot? I usually do the two on the same day when I'm doing DL. DL doesn't require full scapular retraction, whereas the rows do. In my experience pull days should include all functions of the back muscles (though lower back is usually better trained with legs/posterior chain).

AddictedLifter

Well considering your only deadlifting and bb rowing, I can see how your not sore the next day.

I would put shoulders and back on seperate days, and add more exercises to back day