A/B Workout Program

[niven5]

Goal: hypertrophy
Age: 17
Height: 5'7"
Weight: 136

No debate about deadlift and squat - I am a soccer player and those exercises make it very hard to recover.

No debate about using certain machines - there are a few machines that can work pretty good. besides, I'm trying to vary my exercises so I decided to give it a shot.

Workout A - Chest / Shoulders / Triceps:
Barbell Bench Press - 3x6-8
Incline Dumbbell Press - 3x8-10
Pronated Grip Mid Cable Flyes - 3x8-10
Shoulder Press Machine - 3x8-10
Incline Side Lateral Raises - 3x10-12
Reverse Flyes - 3x10-12
Weighted Dips - 3x6-8
Cable Pushdown - 3x8-10

Workout B - Back / Legs / Biceps:
Weighted Pull Ups - 3x6-8
Lying T-Bar Row - 3x8-10
Cable Rope Pullover - 3x8-10
Leg Extensions - 3x12-15
Leg Curls - 3x12-15
Calf Raises - 3x12-15
Barbell Curl - 3x8-10
Hammer Curl - 3x6-8

[robchap]

Squats and dead lifts are 2 of the most effective strength exercises out there which is why most professional atheletes build their weight training programs around those lifts, but assuming you're really opposed to both, I'd consider adding in other leg exercises like leg press, weighted step ups, barbell lunges etc. You have 6 sets targeting biceps in that workout and only 3 for your quads. Ignoring your biggest muscle group is not a good way to grow.

Also add in some barbell or dumbell rows in there for your back.