Looking for some advice on my workout program to make it better before I actually start it. I've created it from searching on the forums for exercises etc.. I have a power rack, dumbells, barbell, plates, and ez-curl bar. I'm goin on a 8 month clean bulk currently at 6'2" 190 lookin to gain a good solid 25 lbs of muscle. I'm very active since im a multi sport athlete. Everyday i'm in the gym playin bball for 5 hours. If you could help me on my pre/post workout shakes or meals that would be very helpful. I've read a lot but actually lookin for some samples.. I lift in the mornin before school if that helps

Monday (Back)
-BB Bent Over Rows
-Lat Pulldown (front)
-Lat Pulldown (rear)
-

Tuesday (Chest)
-Incline BB press
-Decline BB press
-Flat BB press
-DB Flys


Wednesday (Legs)
-squats
-calf raises
-lunges
-deadlifts

Thursday (Shoulders)
-Power Clean
-DB Shrug
-Arnold DB press
-Front DB Raise
-Side DB Raise

Friday (Arms)
(bi's)
-DB Curl (Alternating)
-BB Curl (Standing)
-Preacher Curls

(tri's)
-Tricep Pushdown
-Skull Crusher
-Bent Over Tri Extension
-Wrist Curl

Saturday (Off)
Sunday (Off)

I find it comical that Friday, "arms day", is the longest workout of the week with 7 different exercises. This is after you already hammer your biceps on Monday with the rows and pulldowns, and you use your triceps on Tuesday to do 3 different pressing movements. It seems totally unnecessary, but hey, what do I know? I'm trying to bulk for the first time and you've already got 30 lbs on me.

Oh, and you are going to squat, lunge, and deadlift all on the same day? Have you tried that yet? It seems to me that if you do any one of those exercises properly, you should be left incapable of doing the others. I would pick one and go heavy.

I also wonder if lifting 5 days/week is a good idea when you are trying to bulk. See my thread, "Thoughts on Dan John's OLAD program".

Tim

Hey, any help is appreciated! I'll take a look at your thread. Thanks

I'm no expert but you could change up your schedule each week with different excercises so they don't fall into a sticking point. Look up some more excercises and change it up each week.

A good lift to increase your vertical is Rhythm Squats found on http://www.defrancostraining.com/articles/archive/articles_dirty-tricks.htm

Wednesday (Legs)
-squats
-calf raises
-lunges
-deadlifts



If you mean conventional deadlifts, I wouldn't do that on the same day as squats. If you mean stiff legged deadlifts for hamstrings, that can be OK.

I revised it with some help of others! How do things look now? looking for help since im not a pro at buildin a good program or anything..

remember this is my daily life i wake up drink a shake, lift, eat breakfast or shake then go to school for 7 hours then later that night bball practice or game.
how does 2 scoops whey with water an hour before work out sound? I would then workout and after would be breakfast should i go for a shake or meal? im thinkin meal but would like some help with this as well! thanks erik

Monday (Back)
-BB Bent Over Rows
-Lat Pulldown (front)
-Lat Pulldown (rear)


Tuesday (Chest)
-Flat BB press
-Incline BB press
-DB Flys



Wednesday (Legs)
-squats
-calf raises
-lunges
-stiff legged deadlifts

Thursday (Shoulders)
-Military press
-DB Shrug
-Arnold DB press


Friday (Arms)
-DB Curl (Alternating)

-Tricep Pushdown
-Bent Over Tri Extension
-Wrist Curl

I know Tim got on you for having a long arm day but I wouldn't see anything wrong with adding one more excercise for biceps.

Wouldn't it be better to drink your protein shake after your workout along with breakfast?EDIT I say this because Whey protein is fast acting and I think you'd get the best out of it if you drank it after your workout.