Chest/Bi's
db bench 3 warm up sets of 10 reps
4 work sets of 6-8
incline db press 4 sets of 6-8
dips 4 sets to failure which is like 3-4 reps
flat fly's 3 sets of 10-12
Preacher curls 3 warm up sets of 10 reps
3 work sets of 6-8
db curls 3 sets of 6-8
standing bb curls 3 sets of 6-8

back/tri's
Chins 4 sets to failure like 4-5 reps
seated rows 3 sets of 6-8
pull downs 3 sets of 6-8
dead lifts (I have not done them yet but I heard they were good. should I keep my legs staight, or should I bend them?)
skull crushers 3 warm up sets of 10 reps
3 work sets of 6-8
extensions 3 sets of 6-8
french curls 3 sets of 6-8
push downs 3 sets of 10-12

shoulders
db press 3 warm up sets of 10 reps
3 sets of 6-8
side latweral 3 sets of 6-8
upright rows 3 sets of 6-8
standing bb press 3 sets of 6-8
bent over side laterals 3 sets of 6-8
military press 4 sets of 10

Legs
I have no idea what to do for legs. This work out program was given to me by my archery coach. He doesn't feel legs are that important. I would appreciate any input on this program, also a good ler routine.

Monday/Wednesday/Friday
Squats 2 x 10-12
Stiff-Legged Deadlifts 2 x 10-12
Bench Presses 2 x 10-12
Pulldowns 2 x 10-12
Bent-Over Barbell Rows 2 x 10-12
Seated Dumbbell Presses 2 x 10-12
Dumbbell Upright Rows 2 x 10-12
Standing Calf Raises 2 x 10-12
Lying Triceps Extensions 1 x 10-12
Standing Barbell Curls 1 x 10-12
Crunches 1 x 15-25

Tuesday/Thursday/Saturday
Cardio 15-20 minutes

Sunday
Rest

The intensity level in this routine should be low. Your goal here is not to build a lot of muscle or strength, it's to properly condition your muscles and to get them ready for heavy training. I apologize if I sounded like I was coming down so hard on your coach. He's probably a nice guy. I just get upset when some coach, who thinks he knows a lot about weight training, gives the wrong advise to a beginner. Even though you have lifted before, but it's been 7 months. It's safe to call you a beginner and it's not a bad thing. You just have to build yourself back up to where you were. And just by reading about how confused you are, you obviously don't have a real grasp on the basics or where to progress next. After this conditioning phase, you can start doing low volume training or high volume training. It depends what your goals are. I personally believe in low volume training. I'm a drug free HIT trainer. High volume training has left me overtrained and frustrated in the past. I believe high volume training, if you're an endurance athlete. Meaning, training with a lot of sets, but none taken to muscle failure. If you want to build strength and muscle I believe HIT is the real way to train. But different things work for different people. Well, I hope you have had your questions answered. For more HIT information check out www.cyberpump.com or www.hardgainer.com

I think you are doing way too much shoulders! My advice to you would be to cut down the number of exercises/sets you are doing per bodypart and instead raise the intensity.