I am a junior in HS and hopeing to start as a defensive lineman
weight:175
Height:5'11"
Bench:170
40:this is last years- 5.8, but i was out of shap i am in better shape now so i am guessing 5.5 ish maybe '

I have been in a sport every season so it is hard for me to hit the weightroom, i have made a workout and i was wondering if i could have some critiking and advice on gaining a lot of speed and muscle

want
weight:180
Bench:225
40:5.0-5.1

please help

it looks like this
Monday Upper Body Barbell Bench Press                            5x6                  80%
Barbell Incline Bench Press                 5x6                  70%
Dumbbell Incline Bench Press    5x6                  70%
Barbell Bicep Curl                              3x10                80%
Dumbbell Bicep Curl                                3x10               
Military Press                                       5x5
Dumbbell Shoulder Press                         5x6
Triceps Curls (Skull Crushers)            5x10                80%
Core Sit Ups                                                                         2x1 min.
Weighted Sit Ups                                                      2x1 min.
Weighted Side Turns (seated)                                      2x1.30 min
Planks (Front, side)                                                     2x30 sec. Each
Conditioning 40 yard sprints                                                              10- Down and Back
Cone Drills                                                                   5 min.
Tuesday Lower Body Barbell Squat                                        3x10                80%
Barbell Clean & Press                                    5x5                  80%
Dead lift                                               3x5                  80%
Dumbbell Step-up                                5x10                80%
Core Sit Ups                                                                         2x1 min.
Side Planks (swinging bridge)                         2x30 sec. Each
Inchworm                                                                     2x1 min.
Dietrich Abs workout                                                           2x1 min.
Back Extension with or without weight
Conditioning Up Ladder                                           10, 20, 30, 40, 50, 60, 80, 100, 200- down walk back
Down Ups                                                                    50
Wednesday Upper Body Barbell Bench Press                            5x10                70%
Dumbbell Single Arm Bicep Curl            5x10                5 each arm
Dumbbell Incline Single Arm Curl            5x10                5 each arm
Dumbbell Side Raise                            5x10                5 each arm
Dumbbell Front Raise                            5x10                5 each arm
Dumbbell Single Arm Row                 5x10                5 each arm
Barbell Forearm Curl                            5x10
Core Sit Ups                                                                         2x1 min.
Weighted Sit Ups                                                      2x1 min.
Weighted Side Turns                                                    2x1.30 min.
Planks (Front, Side)                                                    2x30 sec. Each
Conditioning Packers                                                                        10
Practice Explosiveness of the Line
Thursday Lower body Barbell Box Squat                           3x10                70%
Barbell Front Squat                           3x10                65%
Dumbbell Squat                           10x10
Dumbbell Dead lift                                 10x10
Leg Extension/Flexion                    5x15                Machine
Core Sit Ups                                                                         2x1 min.
Side Planks (swinging bridge)                         2x30 sec. Each
Inchworm                                                                     2x1 min.
Dietrich Abs workout                                                           2x1 min.
Back Extension with or without weight
Conditioning Championship 100’s                                                   10
10 Yard Sprints (From Lineman Position)                       10
 
Friday Upper Body Barbell Bench Press                            5x6                  75%
Barbell Incline Bench Press                 5x6                  65%
Dumbbell Incline Bench Press    5x6                  65%
Barbell Bicep Curl                              3x10                75%
Dumbbell Bicep Curl                                3x10
Military Press                                       5x5                  70%
Dumbbell Shoulder Press             5x6
Core Sit Ups                                                                         2x1 min.
Weighted Sit Ups                                                      2x1 min.
Weighted Side Turns                                                    2x1.30 min.
Planks (Front, Side)                                                    2x30 sec. Each
Side Planks (swinging bridge)                         2x30 sec. Each
Inchworm                                                                     2x1 min.
Dietrich Abs workout                                                           2x1 min.
Conditioning Down Ladder                                       200, 100, 80, 60, 50, 40, 30, 20, 10
Cone Drills
Saturday All Core Workouts
Push Ups                                                                      Deck ‘o’ Cards
Pull Ups                                                                       2 sets till Failure
Squats without weight                                      100
Down Ups                                                                    50
15 min.                                                                         80% speed

The majority of that is crap you don't need. Focus on big explosive lifts like bench press, push press, squat, speed squat, power clean, bb row or t-bar row.

Everything should be heavy and explosive. 5 explosive reps going up in weight. 3-5 sets. Try to add more weight to one of the sets each week. I'll use bench as an example.

Week 1
Bench Press
10x95 warmup
5x135
5x140
5x145
5x150
5x155

Week 2
10x95
5x135
5x145
5x145
1x150
5x155

Week 3
5x140
5x145
5x150
5x150
5x160

Just keep working the weight up. If you can't get your last set up then add more weight to one of the other sets. Don't add so much weight that you can't lift explosively.

You don't need curls or tricep work or any other isolation work. All that will get hit plenty when you lift heavy weights. Always try to lift more weight or move the weight faster.

She knows her stuff! listen to her, and as far as doing things out of the weight room. Doing plyometrics, sprints, stair running will also help you increase your 40 time. Also try working on your starting position, they say people who work on this and their form can shed time off as well.

If you dont know how you should be starting out run a search on the web.

**edit

take a look at this

http://www.bodybuilding.com/fun/ss14.htm

ORIGINAL: rippedchick

The majority of that is crap you don't need. Focus on big explosive lifts like bench press, push press, squat, speed squat, power clean, bb row or t-bar row.

Everything should be heavy and explosive. 5 explosive reps going up in weight. 3-5 sets. Try to add more weight to one of the sets each week. I'll use bench as an example.

Week 1
Bench Press
10x95 warmup
5x135
5x140
5x145
5x150
5x155

Week 2
10x95
5x135
5x145
5x145
1x150
5x155

Week 3
5x140
5x145
5x150
5x150
5x160

Just keep working the weight up. If you can't get your last set up then add more weight to one of the other sets. Don't add so much weight that you can't lift explosively.

You don't need curls or tricep work or any other isolation work. All that will get hit plenty when you lift heavy weights. Always try to lift more weight or move the weight faster.