Hey, a few days ago my friend gave me this workout schedule and asked me if i wanted to do it with him. He said it was like a HST workout. Im also on the football team and they do team workouts on the days that it says (football) so he said he tried to fit in everything else around those. What do u think about it anything i should tell him to change, or suggestions? Would this help me gain lots of muscle mass over the next month or so? Im not good with finding out a good workout schedule that i can do to increase my strength, please help,thanks.

Monday
Chest (Heavy)
Barbell & Dumbell Bench-Flat,Incline,Decline Push-ups-Regular,Military,One Arm,Plyo Box/Ball Dumbell Chest Fly-Flat,Incline,Decline Triceps-Close Grip Bench,Dumbell Tri Extention,Skull Crushers,Overhead Raises
Sets-8,8,6,6 or Fail
Tuesday (Football)
Legs/Abs
Legs- Squats,Leg Extentions,Leg Curls,Leg Press,Cleans,Deadlift Calfs- Seated Calf Raises Run (optional)- 1 to 2 Miles,Sprints(20,40,60 yrds) Abs- Crunches,Reverse Crunch,Hanging Knee Raise,Leg Superman, Bridges
Sets-10,8,6,6 or 4
Wednesday
Back/Arms
Biceps- Preacher,Seated Isolation,Hammer,Seated Incline,Pull-ups(Mid&Wide Grip) Back- Barbell/Dumbell Rows,Barbell/Dumbell Shrugs,Seated Military Press,Chins,Chin-Ups,Standing Barbell Military Press(Behind Neck) Forearms- Barbell/Dumbell Curl
Sets-10,8,8,6
Thursday (Football)
Chest (Light)
Barbell & Dumbell Bench-Flat Dumbell Chest Fly-Flat Dips- Regular/Weighted Triceps- Tri Pressdown,Overhead Raises
Sets-10,8,8,8 or 6
Friday
Legs/Abs
Legs- Reg./Front Squats,Lunges,Long Distance Jumps,Hight Skips,March(skip)In-place,First Step Explosion,Side-to-side Cone Drill,Jump Rope Calfs- Standing Calf Raises Abs- Crunches,Reverse Crunch,Hanging Knee Raise,Leg Superman, Bridges Run (optional)- 1 to 2 Miles,Sprints(20,40 or 60 yrds)
Sets-8,8,6,4
Saturday
Back/Arms
Biceps-Preacher,Seated Isolation,Hammer,Seated Incline,Pull-ups(Mid&Wide Grip) Back- Barbell/Dumbell Rows,Barbell/Dumbell Shrugs,Seated Military Press,Chins,Chin-Ups,Standing Barbell Military Press(Behind Neck) Forearms- Barbell/Dumbell Curl
Sets-10,8,6,6 or 4
Sunday
Nothing