Little Help?

I'm returning to weight training... I need a routine, My endurance is low where I've done zero cardio and zero training over the last couple months.  So I can't have a lot of exercises in one day.
 
Monday
 
Bench... Shoulder Press... Latpulldowns
 
 
Wednesday
 
Squat... Barbell Row... Curls
 
 
Friday
 
Deadlift... Crunches... Tricep exercise
 
How's this sound?  Also I baught a thing of "Muscle Milk".  It says to mix with water, but would mixing it with milk work too?  When should I take it?  It says on the back to take it 4 times per day (before workout, after workout, night, and mornings).  But I know that can't be true.

If you only doing 3 exercises then follow something like starting strength

mon-squat, bench, barbell row

wed- squat, standing oh press, deadlift

fri- squat, bench, barbell row

or

mon- squat, bench, pullup
wed- deadlift, oh press, pullup
fri- squat,bench, pullup                            *mix rows with pullups up to you...

Thanks... Only question I have about your routine is with my low endurance... do you think that squats and benches back to back would ware me down too much for a heavy row?

Since you haven't workout in a while it is best to start out low with the weights and bring it back up.

What set/reps are you going to be doing???

Back to my old faithful 3 x 5... My favorite rep range...
 
Yes I planned on working with lower more comfortable weight and working my way up... And when you look at it that way by the time I'm working with struggling weights then my endurance should be at a decent level...
 
Thanks for the advice

3x5 is the starting strength way lol... Remember to warm up properly and also do the squats with correct form to avoid knee problems and to reap the benefits from this exercise seriously. Past parallel no half ass squats that alot of people do in the gym!!!

If your going to do squats every workout then the deadlift should be kept to 1x5 only since Mark Rippitoe recommends it since squats already worked the back well just one heavy set is good enough. If your doing the other with squat 2x and deadlift 1x a week then do what you want 3x5.

I don't know about the pullups since I can't do many but if you can do alot then do weighted pullups. If you can barely do any than do 3 sets to failure and work your way up. Check up the thread I did about pullups many gave out helpful ideas to increase pullups.

Thanks a lot man... I really liked the idea of "1 x 5" for deadlfits... Not overtraining your back but still allowing you to adapt to the workout
 
Squats every workout is fine... I hear they produce more hypotrophy than any other exercise.
 
About pullups- I could before do about 1 x 5 then 1 x 2... So working 3 x 3 for a start probably won't be too hard