I need a program!

Hi guys my name is Jeff and I'm new here to DB. I am confused on what to do at the gym sometimes. I don't have a program although I try to keep it up the best I can. For example, Mondays I'll do biceps and triceps, Tuesdays shoulder and back, etc. What adjustments can I make to make my program better?

I am also willing to do leg and back exercises to start. Squats, deadlifts, the whole nine.
My goal is mass and strength

I'm looking for a 3-day program and even a 4-day program if I need to split it up that much.

So far i've been doing squats, deadlifts, benchpress, dumbbell press, shoulder shrugs, seated calf raises, tricep rope extensions, preacher curls, and probably a few more that I dont know the names of.

Can anyone give me a program that I can follow that incorporates the best exercises for mass and strength, into a 3 or 4 day spit? Thanks!

http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383

this book contains exactly the info and routines you are looking for.

you can also read through this thread.
http://www.discussbodybuilding.com/3_DAY_FULL_BODY/m_303404/tm.htm

how old are you?
 
i would try a 3 day full body for a while and see if it is right for you.  I would also reccomend buying the book Starting Strength by Mark Rippetoe so you can learn how to squat, deadlift, bench, power clean and over head press correctly.  Also, he provides a program designed for begainners and still works for most all other lifters too.
 
the link thehardway provided is a great start: http://www.discussbodybuilding.com/3_DAY_FULL_BODY/m_303404/tm.htm

No the leg press is not the same as doing squats.

i personaly like a day 1: chest tri's
day 2: back bi's
day 3 legs shoulders
day 4:rest
repeat 3 day split 3 on 1 off.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

That's a fine site you got there, and YES...i am inspired. I will see about that book you recommended.