What do you think?

Day 1: Chest

I try to get a total of 12-14 sets with including-

-Flat Dumbbell or Barbell bench (1/4 cycles I'll do BB Bench)- 3-4 sets

-Incline Barbell (most likely) or Dumbell bench-3-4 sets

-Machine PecFlys or Flatbench dumbell pecflys- 3-4 sets

-Weighted dips 3-4 sets

Day 2: Back

12-14 sets w/ including-

-Wide-Grip Pullups or Wide-Grip Pulldowns- 3-4 sets

-BB Deads or Weighted Back Extensions (every other week)- 3-4 sets

-WG Bent over row- 3-4 sets

-Close-grip seated Row- 3-4 sets

Day 3: Shoulders

10-12 sets of sho. & iso. traps-

-Stand-up BB Shoulder Press (front and back) or DB Military Press- 3-4 sets

-DB or Plate Front Raises- 3-4 sets

-DB side raises or BB upright rows or Machine side raises- 3-4 sets

Sit-down DB Shrugs- 3 sets

Day 4: Arms

8-9 of Bi & 8-9 of Tri (every cycle, start with opposite of week before)-

-Chin-ups or Hammer Chinups- 3-4 sets

-Preacher Machine Curls or EZ curl chins- 3-4 sets

-Hammer Curls (if hammer chinups aren't done) or isolation cable curls- 3 sets

-Close-grip Press or EZ curl skullcrushers 3-4 sets

-Rope Pushdowns or flat bar pushdowns or cable pushdown tri-supersets or Reverse flatbar pushdowns* 3-4 sets

-Weighted Dips (if I hadn't done them for chest) 3-4 sets

Day 5: Legs

12-14 sets w/ calves-

-BB Squats or One-legged leg press (1/4 cycles I'll do OL leg press)- 3-4 sets

-DB Lunges- 3-4 sets

-Leg Curls- 3-4 sets

-Leg Extensions or weighted boxjumps (1/4 cycles I'll do boxjumps)- 3-4 sets

-25's unweighted calve raises or weighted calve machine- (one set of 25's) or 3 sets

I've been trying to take Saturday and Sunday off, but seem to have been taking my days off in between when I can't make it to the gym, either 3 days on, or 2 days on, and a day off.

Haven't been eating cleanly at all, but haven't gained any real weight. Right now 160 pounds and 5'8.

Looking for a sprint workout (not HIIT for cardiovascular fitness, if I wanted that I'd just jog), with cones and change of direction, etc... also explosion to increase my actual vertical horizontal speed.

Anything you'd change?

* A combo of the two for triceps, depending on the cycle

     

on your day two do BOTH wide grip pull-ups and pull downs.  could try the reverse grip pulldown too if wanted.

also on day two do the deadlifts for sure, but not bi-weekly. do every week imo.

on your day three for shoulders, just me recommending, but do the bb shoulder press sitting down, military press.  just me talkin again, but standing up doing shoulder press i really dont think is good for your lower back.  heck its the same motion doing military press anyways.

on day 5 legs for sure do the squats over the one leg press.  you could do them both, i do anyways.  i came across a good article about squats and it was saying that when you do squats you are using about 6% more on left or right leg.  so its good to do a one-leg squat or one leg press too.

i hope this helped.  good look with your football!