well for legs
Squat, legs curls, dumbbell lounges, i work the hamstring (dont know the name of the exercise), and 2 calf exercises. (3 sets each 10-8 reps struggling towards the end of each 8 to 10 rep)
For back
pull ups, long cable rows, hyper extensions, Close-Grip Front Lat Pulldown , regular Lat pull downs, upright row, machine rows ( 3 sets each 10-8 reps)
I want to replace or add dead lifts,Barbell Rear Delt Row, Barbell Lunge , Barbell Shoulder Press , Barbell Squat , Chin-Up
what other compound exercises are good? I am just trying to create a decent workout plan for 8 weeks, unless one of you guys have one =)
Exercise-wise, cut the leg curls. RDLs and SLDLs are a much better stimulus. For your back, there's a ton of cable/machine work and very little compound free weight exercise involvement. Bent Over/Prone Rows and Pull/Chin-ups should be your priority movements with bench rows, face pulls, and the like being secondary exercises.
As far as other exercises, there are several squat and pull variants (front squats, Bulgarians, rack pulls, and hex DLs just to name a few) as well as exercises like step-ups, fat man pull-ups, overhead/push press, and pullovers.
A pretty basic routine could be a push-pull-combo split:
M (push):
- Back Squat
- Horizontal or vertical press
- Barbell Lunge
- Auxiliary horizontal or vertical press
- Dips or Pullovers
W (pull):
- Dead Lift (followed by ~10 minute rest)
- Bent Over Row or Prone Row
- RDL
- Chin-Up
- Face Pull
F (combo):
- Back Squat
- Vertical or Horizontal Press
- Bench Row or Fat Man Pull-Up
- Glute-Ham Raise or Reverse Hyper
Core wise, either following Monday and Friday or on Tuesday/Thursday, you could pick 3-5 exercises (not just crunches, but weighted rotational and extension exercises too) and perform 2-3 sets of each with 12-15 reps per set. They shouldn't be barn-burner difficult, but they should be stimulating enough to actually strengthen your trunk muscles.
There aren't any "emphasis/isolation" exercises, but the compound lifts will provide a greater stimulus than tons of flyes, curls, and pressdowns would. If you're still pretty new to training, you could go for 3x10s or 3x5s in a pretty basic overload fashion (strive for x reps and increase as your strength improves, make incremental increases to the weight) with a de-load week every 4-6 weeks, depending on how you feel. You shouldn't stay training that way forever, though, as constantly training to failure has been shown to be less effective than a sub-maximal periodized approach (don't worry about that for now). While I'm not a huge proponent of internet programs, you could also look at Starting Strength/5x5/5-3-1 for some direction once you get your feet wet.
Exercise variation will also depend on how much training you have. If you're still green, keep your major lifts the same for the next 8 weeks or so and vary your assistance work (bench rows, face pulls, etc.) after 4. And by vary, I mean perform similar movements--not completely new stuff (e.g., lunge-->Step-ups, dips <--> pullovers, chin up --> Pull-up, etc.). Hopefully that gives you an idea, but feel free to keep asking questions.
