I am currently following Joe Defrancos Westside for skinny bastards (first one) but would like to add in an extra workout and some swimming. Do you think this will be ok?

Monday- Max effort upper body

Tuesday- Swimming (I am guessing that this will not affect my recovery as i assume that it will not tear any muscle, is that correct?)

Wednesday- Upper body- Dips or Pullups, Shrugs, Hammer curls or Curls etc(this is the extra workout)

Thursday- Lower body

Friday- High rep upper body

Saturday- Swimming or day off

Sunday- Football practice (09:30- 12:30), Relax for the rest of the day

Does this look ok? I just don't want to overtrain.

What are your goals?

My goals are to get bigger and stronger for football plus I enjoy getting stronger, and i guess to look better although that is not my main goal.

Look up the 3rd workout; its alot better. Don't worry about overtraining; just eat more and you will be alright. Eat more as in chicken, brown rice, fruits and vegetables, milk, whey; good nutrtion dense foods like that.

I second what Jman said. He has a few variations on adding a 4th day for weightlifting, sports training, speed training, etc

Thanks, I have had a quick look at that but I'll have read it carefully when I get the time.

Is that workout ok for a beginner?