looking for a good routine

Ok I was just wondering if anyone here has a good idea on how to get bench, squat, curl reps up quickly(with out roids) and good work outs for all shoulder muscles,especially the trapiezes. When I was a sophomore in high school i had a maxout of about 315 on the bench and closing in on 350 squat. Those numbers improve my junior year but senior year we got a new head coach and my numbers have dropped on bench to 225x9 and my squat has drop severly to a max out of maybe 250 cuz i suffed a knee injury in the middle of my senior year and havent really gotten back into doing squats. I will now be entering my second year at a communty college and play OT/OG/C/DT for a ameatur football team to keep getting football experience. At the end of the fall semester i hope to transfer to a div. 1AA school and try out for the squad(they lost in the 1aa championship game) and would like to get some more muscle on me so i have a better chance of making the team. The league i am in plays during the summer so i havent lifted much but we are almost done and i am going to start lifting 4 to 5 times a week and am taking a weight training class. If anyone has any good workouts i can do to get my numbers up in the next 2 or 3 months please let me know.

also if anyone knows of some good conditioning drills(short sprints and agility drills) let me know about that as well it would be greatly appreciated

also any ab and lower back workouts if anyone knows of any