the above would be pretty good.. i do this....
mon- legs: squat, hack squat or leg press, db step ups, body weight lunges
tues- core: deadlift, power clean, push press
wed- off
thurs- upper: bench, incline db bench, military, db rows, lat pulldowns
fri- repeat mon
sat/sun- off
this cycle rotates so that each week you start with a different section (therefore you dont do the same workout twice over and over
you could also try this...
http://www.miami-hurricanes.com/team...nditioning.asp