Critique my workout routine please!

[OI.football]

This is a workout my friend and I have been doing for the past couple months. Since I just joined a website full of bodybuilding experts...couldn't hurt to get some feedback on whether I could be doing anything better.

Mon: Chest, Tri's
Bench- 7,5,5,3,2,6,8 ( just a normal pyramid...up in weight down in reps with the exception of the last two sets)
Incline Bench- 4x6
Dips, Pulldowns, Overhead pulls circuit - 4x10 on all three exercises

Tues: Back, Bi's
Pull downs - 4x8
Seated Rows - 4x8
Shrugs - 4x8
(these three exercises are done as a circuit)
Seated hammer curls - 4x8
21's or pyramid circuit - the pyramid circuit consists of doing 6,8,10,12 reps while going up in weight when going up in reps.

Wed: Legs
Squat - either straight sets( 5x5) or a pyramid ( 7,5,5,3,3,2,6,8)

Thurs: Chest, bi's
Dumbell bench - 8,8,6,6,4,4
Dumbell Incline - 4x6
Standing wide grip bar curls - 4x8
Standing narrow grip curls w/ ez curl bar - 4x8

Fri: Powerlifting day
we have a 20 power lifts(ex. Hang Clean, Power Clean, Deadlift, Clean and Jerk, etc.) written on pieces of paper in a hat. On friday we pick one and do it.

Saturday: Plyometrics
Sunday: rest day

[Tealc]

why do you train chest 2x/week? also you need to be taking at least 2 days off from training.

[cdb1981]

I've noticed a couple things in your workout that I may be able to help you with. When I was your age I lifted weights religiously for sports purposes. I am now 28, and for the first time I am considering using some help because I am not in the shape I was then and I cannot lift the same weight I could then. Though I am just now learning about steroids, I am pretty good when it comes to natural training for sports. The circuit training and powerlifting is pretty typical for a football player's workout, but I think you are working out too much. I would skip that Thursday workout altogether so your body can rest one day during the week and your muscles can repair. If you feel you would be neglecting your chest and bi's by doing so, then take one exercise from each of those days and add it to the days you do chest and bi's( Mon. and Tues.). If you decide to move db bench to Mon. though, I would not do the 5 sets you have listed. Maybe stick to 3 sets of db bench. Also, I do not see a day for shoulders. If I were you, I would add a couple shoulder exercises to your legs day. I would definitely include military presses. I would also include calf raise on legs day because calf strength is so important in football. Another thing you could try would be to do weighted pullups instead of pulldowns. A full pullup with good form is much harder than pulldowns, and will therefore make you stronger. I'm sure you may be hesitant to take Thurs. off, but it will really help you. Not only will your muscles have a day to grow, but you will be more well rested for your powerlifting day, which is the most important day when it comes to training for football.

[OI.football]

Thanks for the tips!