Workout Plan- Please Give Advice

[AZBball]

Hello, I'm 16 years old, 6'3" 160lbs. and my goal is to gain 20 pounds by September 1st. I actually want to gain as much weight as possible by then, but Im putting 20 as my goal. Anyways, I tried to construct a workout plan and I wanted to know if it looks ok. I don't totally no what I'm doing so please comment on anything you think doesn't seem right. Anyways, here it is......

Monday
Chest
Bench- 3-8
Incline Bench- 3-8
Decline Bench- 3-8
Dumbbell Flys- 3-8
Pushups- 3-max out
Shoulders
Military Press- 3-8
Lateral Raises- 3-8
Power Cleans- 3-8
Triceps
Dips-3-15
Close Hand Bench- 3-8
Cable Pull Downs-3-8
Skull Crushers-3-10

Tuesday
Legs
Squats-3-8
Leg Press-3-8
Standing Calf Raises-3-8
Seated Calf Raises-3-8
Leg Extensions-3-8
Leg Curls-3-8
Lunges-3-15

Wednesday
Back
Shrugs-3-15
Lat Pull Downs-3-8
Bent Over Rows- 3-8
Pull Ups-3- Max
Back Raises-3-10
Deadlift-3-8
Biceps
Bar Curls-3-8
Dumbbell Curls-3-8
Preacher Curls-3-8
Forearms
Reverse Curls-3-10
Wrist Curls-3-15

Thursday
Chest
Bench- 3-8
Incline Bench- 3-8
Decline Bench- 3-8
Dumbbell Flys- 3-8
Pushups- 3-max out
Shoulders
Military Press- 3-8
Lateral Raises- 3-8
Power Cleans- 3-8
Triceps
Dips-3-15
Close Hand Bench- 3-8
Cable Pull Downs-3-8
Skull Crushers-3-10

Friday
Legs
Squats-3-8
Leg Press-3-8
Standing Calf Raises-3-8
Seated Calf Raises-3-8
Leg Extensions-3-8
Leg Curls-3-8
Lunges-3-15

Saturday
Back
Shrugs-3-15
Lat Pull Downs-3-8
Bent Over Rows- 3-8
Pull Ups-3- Max
Back Raises-3-10
Deadlift-3-8
Biceps
Bar Curls-3-8
Dumbbell Curls-3-8
Preacher Curls-3-8
Forearms
Reverse Curls-3-10
Wrist Curls-3-15

Sunday
Rest

 

[evolution]

I'd actually lift for two, off for one, repeat. No reason to work your upper body more than your lower body. I'd skip doing flat, incline, and decline bench in the same session. Power cleans should go before any of the movements and that's more of a back and posterior chain movement than a shoulder movement. Dips and bench aren't necessary in the same workout.

Throw out the leg extensions. And really with hamstring curls, squats, and lunges, the leg press isn't necessary. I'd move the deadlifts and back extensions to the leg day.

Lat pulldowns, pull ups, and bent over rows are overkill in the same workout. I'd go with bent over rows, pull ups, and a close hammer grip cable pull or 1 arm db row.

I think if you put in reverse curls and hammer curls in combination with the deadlifts and power cleans you won't really need any forearm curl stuff.

 

[AZBball]

Alright, I'm going to do everything you said. Thanks a lot.