IMO youd be better off dropping the arm day in favour of some conditioning (treadmill, jogging, drills, etc.)[/QUOTE]

Yeah i'm a fullback. I was thinking about doing some cardio also, but i'm trying to gain weight as fast as possible and it's the off season so i don't really need to be that fit.

I will drop the arms anyway and probably just have a day off, or find out about plyometric excercises to increase my speed.