York Olympic Weights

Ok, so I have been lifting for about a year now commands definition, but most were. I really appreciate it and I want to try some body building when I am on staff to serve in this camp in New York. They have like 600 pounds of Olympic weight and ill be there for about a month. I'm a hockey player and I want a routine that has a lot of leg work and lower body, but I do need some upper body stuff too. I also need something that will only take about one hour, because I only get two hours a day brake. Also, if you have any good protein shakes or bars, according to you, be useful, and I would like any suggestions would be great. Nothing to put me on a few pounds. Thank you again for everything

mon-chest/triceps (bench / bench inlcine db / / (flyes / bridge CEP / crossovers) / 2-3 years Triceps / Dips
tues-back/bi (lifted from the floor, rows Bentov / biceps Lat pulldowns/hyperextensions/2-3 exercises
wed-rest/abs
Thursday-shoulders (military press / lateral raises / rear side vertical lines / / shrugs)
Fri-legs (squats leg curls / leg extensions / leg press / / calve raises
do 3-4 sets of 8-10 each year (5-6sets side on the shoulder of day) do u keep the good form, but the fight with Lost last 2-3 reps.
change this to meet the objectives of UR, but it is a good basic routine that cover everything and gives good results bodybuilding research sites and learn about nutrition and training
I want to take whey immediately after a workout and maybe a mixture of whey / casein in the morning and before bedtime.
bed especially casein
morning, most of the whey appropriate according to the casein diet heart
e-mail 4 any q
(Optimum Nutrition) for the final whey protein gold standard 100% and 100% Casein

I took GNC mass xxx for a few weeks and I feel like I recover faster after emergence. I guess it's because my muscles are more rapidly repair tears using the protein. As a routine, I'm not sure but I think the development muscle to failure, then do the same exercise with less weight to work your way down gradually works very well, as you work your muscles their limit.