I've got one i think wil work..

mon:Chest/Biceps
tue: Legs/Abs
wed:Shoulder/Triceps/Back
thu: Legs/Abs
fri: Chest/Biceps
sat: Legs/Abs
sun: Off

That way, When I work my upper body it will get a day rest while I work on my legs and i am doing legs three times a week too.Now to answer some of your questions... I've got a bodybuilding book and it says that upright rows workout the trapezius,upper back, and the bicep. Thats why i work it for the shoulder,bicep,and the back. Some shoulder exercises help the tricep, benchpress also helps out the tricep too. My book says that one-arm rows work the upper back,particularly the lats. squats hurt my knees and my back so I dont do those.