thanks for the info. I think my problem was working them after my back workout so im gunna work them after my chest workout and maybe another time during the week. For this week im setting it up like this. BTW I dont usually go of monday starting the week, i mess with my workouts and i do it over a 7 day span and call it a week.

Day one - Legs- I started with squats, then lunges, then leg press, then extensions both ways and killed my calfs at the end

Day 2- Back- I started with a rowing machine 4 sets- then close grip pull downs 4 sets- then a tbar for 3 sets and ended with the rows where u stand up and hold the bench bar with weight on the end

Day 3- chest- maybe rest- bench, incline, decline flys, dips

day 4- rest or chest

day 5 shoulders- 3 shoulder workouts then 2 or 3 tri workouts

day 6 rest

day 7 start over agin.

I don't get too hung up on the whole week thing, i like to do all my main muscles then incorperate 2 or 3 days of rest i guess per week.

Any modifications to this would be more than helpful