I would never try to work legs and back in the same work-out! Those are the two largest muscle groups.
Again, this would be overtraining on your bi's and tri's.
Biceps and triceps are very small muscles in relation to the rest of your body, and it's very easy to overtain them!
Here is my current work-out:
Day 1 Legs
Day 2 Off
Day 3 Chest, Tri's and Shoulders
Day 4 Off
Day 5 Back, Bi's and Traps
Day 6 Off
Day 7 Off
I've done it before, but it gave me tendinitus in my elbows. I've always ended up going back to the good 'ol back/bi's and chest/tri's work-outs. I even tried chest/bi's and back/tri's, didn't like that either.
Everyone has given you some sound advice. But to be successful, there are allot of things you need to consider when putting an exercise program together. Sure, I could spit you out one right now but it might not do you justice. When putting a program together, you need to consider things like:
1. What are your goals? (long term & short term)
2. How old are you?
3. What is your current weight?
4. What is your experience level?
5. How flexible are you?
6. Have you suffered any injuries in the past and if so, do certain exercises or certain ranges of motions bother you?
7. Do you have any other medical problems?
8. What type of equipment do you have access to.
9. What type of lifting schedule do you have time for?
All of these things, plus a few more depending on your physical condition, must be looked at when designing a program.
Everybody is a little different. Arnold once said that if everyone was the same, then he could just publish his chest routine and everybody would have a 52, 54 inch chest if they followed it. So you need to do some experimenting to figure out what works best for you! A good example is that Prince has found out that doing triceps and biceps back to back bothers him. On the other hand, I get much better results doing it this way. Some guys would never think about doing chest and shoulders on the same day because they feel like their shoulders are being overtrained. On the other hand, this combination, works very well for others. I think that you see my point here.
The bottom line is, don't get too frustrated if a particular workout that somebody gives you doesn't work. I've been doing this for over 16 years and I'm constantly changing my routine around because my muscles get adapted so easily. So hang in there man and if you want me to lay you out a program, just give me a little more info.
4. Experience level..I know some, but not a lot and I have lifted weights for about 1 and a half years.
5. Pretty flexible..not a gymnast or anything though
6. I have had elbow problems from doing bicep curls with an ez-curl bar and sometimes my shoulder hurts if I do bench or triceps, but not always. For biceps to help not hurt my elbow I do DB's and I have a curl extension attached to my bench.
7. No medical problems
8. I have my bench, which has incline/flat/decline..Has leg curl and leg extension on the end. I also have a lateral pulldown attachment. Also, I have Dumbbells...the weight for the dumbbells ranging from 5 lbs. to 75 lbs.
9. I don't have a job right now, so any time is good, but once I get a job I am not sure when I will be able to lift..The times will either be monday-friday at either 3pm or at 8pm and I don't know on sat-sun...But right now I can lift whenever.
I would really appreciate it if you could put a schedule together for me, I know what workouts I should do, but maybe you have more then I know and you could probably set up a schedule better than me, thanks.
I will e-mail you bro because this will be an awfully long post on the board if I don't.
Basically it sounds like you have the same type of home equipment that I have so that makes this a little easier. My brand of equipment is Body Solid! Do you have a bench with arms so you can do barbell bench presses and rack the weight? Also do you have any idea how much protein you take in everyday? This is a real key when building muscle.
Even though I will e-mail you details of a program, right now I will give you a great start!
Thanks...you know my email? email@example.com --wasn't sure if I had it in my profile or not... No arms, if I'm doing DB Bench or something I usually finish my last rep, bring it to my chest, sit up, which is hard, hehe, then I slowly put the weights to the floor. My bench is Impex-Fitness..pretty good quality. I don't know how much protein I take in every day..at least right now I don't even have a diet schedule planned out, so my meals vary each day.