I usually only work out about 2-3 days a week and I don't feel like I get in enough exercise. I know that I could get in a well-rounded program but I havn't quite figured out how to manage my work-out time well. I fell like I need to work out my pecs, lower and upper back, and legs more. Can anybody help me out? :bb:

Use 4 to 6 compounds excercises per session and use different varations regularly.

Chest - bench, dips
Shoulder - Military press
glutes/hams - deadlifts, powercleans, good mornings
Quad - Front, Back, hack squat
Back - Pullup, chinups, bentover rows, upright rows

Like canada said, big compound exercises. The big 5 are squat, deadlift, bench press, overhead (military) press and pulldown. You want to do each exercise once a week but not more than twice a week. An important thing to note is that you might be SLOWING your progress if you do twice a week rather than once. So, less sessions could mean more muscle! Depends on your body. Deadlift and squat are really the BIG compound exercises so I wouldn't suggest doing them on the same day. Try and limit workouts to less than an hour.

Check out www.bodybuilding.com for various workouts. Also, why not try the workout suggested here
http://forums.johnstonefitness.com/showthread.php?t=20699

I do a variation of squat and deadlift 3times per week. However, i usually train my stronger conventional deadlift with one of my weak variations IE front or hack squats and i train my back squat with my weaker sumo deadlift or SLDL.

Its a matter of preference but i don't follow the once per week per muscle group method. I rather have 3 hardcore workouts a week then 5 slow less intense ones.

This is Timbermiko's strength coach and friend and his program is all about 2-3 days. Looks great!

http://www.totalstrength.info/

Thanks for all the advice! I will try to start a new program ASAP!