I need a routine for the summer

Okay, well i just got a membership to the gym, and now i can finally lift like i would like to. I was only lifting maybe 2 days a week because the only place i could lift is my school, and you cant be in the weight room unless you play sports. That wouldnt be a problem, but i quit wrestling so i can lift so now i dont play any sports and am blocked from the room. Anyway, I am trying to gain muscle, but keep my BF% down. This is my routine before i got my gym membership.
 
Tuesday
Flat Bench 3 sets of 10( I alternated after a few weeks then changed to 5 sets of 5 then incline bench)
Dumbell floor press 3 sets of 10( alternated to dumbell bench after a few weeks)
Lat pull 3 sets of 10 ( the weeks i dont do that i do 3 sets of 10 on wide grip pull ups)
Farmers walk 4 to 6 trips holding 180 pounds(total that is) then on the weeks i dont do farmers walk i do barbell shrugs 3 sets of ten or 5 sets of 5
Hammer curls 3 sets of 10 ( weeks i dont do that i did barbell curls with heavier weight 5 sets of 5)
 
Thursday
Parallel squat 5 sets of 5
dumbell squat 4 sets of 25 or 5 sets of 20
Trap bar deadlift 5 sets of 5 ( on different weeks i did deadlift-shrugs 3 sets of 10)
Super set of lunges and step ups 3 sets of 10 each
The weeks i didnt do the superset i did calf raises 3 sets of 10
 
I am wanting to try to max 225 or 230 on bench. I am at 205 right now. Hopefully, i can do it because i am going to lift atleast 3 days a week. Also, do you guys recommend any supplements? I am all out of what i did have (Syntha 6) by GSN but im not sure about it working. I am 16 and weigh 152.
 
 
 
 
 

Keeping your bodyfat while gaining muscle is possible with a clean diet.
To get your bench up you need to have strong triceps (most important), chest and last but not least.. back.
You can up your bench number by by doing weighted dips, close grip bench and so forth
If you are doing 205 now, and you start hitting you triceps heavy you should be able to bench 225 for reps in no time.
 
As far as supplements go, at your age I say food is your best supplement.
Eating properly, sleeping well and lifting hard should give you the gains you desire.
 
- rusmuscle

i guess whey creatine and animal pack would be good supps even though i only do whey cause my parents wont lemme do other stuff. Yes you can gain muscle without gaining fat although it will be slower just find out your maintenaince caloric need and eat that every day. Try to eat lots of carbs and protein with minimal fat.

Football season so won't be on here as much.

ORIGINAL: connelly

i guess whey creatine and animal pack would be good supps even though i only do whey cause my parents wont lemme do other stuff. Yes you can gain muscle without gaining fat although it will be slower just find out your maintenaince caloric need and eat that every day. Try to eat lots of carbs and protein with minimal fat.

 
stop giving advices like these.
 
fat is the second most important component in a bodybuilders diet.
"Your body needs dietary fat to produce testosterone, so eating like a vegetarian aerobics instructor will cause your testosterone levels to sink drastically"
And you need test to build muscle.
 
And to gain muscle you need to eat above your maintenance calories. Taking in just the maint. calories is for people who want to maintain what they have.

Wow i'm really not tryin to start an argument especially with people that have no clue what they are talking about. If you read the post we asked if it was possible to gain muscle while keeping bf down and i told him yes if he ate at maintenence calories. And how is fat the second most important part of bodybuilding? Ever heard of carbs or proteins..Wow please read this link
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
and talking about the other thread maybe look at how to train with some of these:
http://www.discussbodybuilding.com/Best_of_Training/m_44183/tm.htm
thank you.

Football season so won't be on here as much.

ORIGINAL: connelly

Wow i'm really not tryin to start an argument especially with people that have no clue what they are talking about. If you read the post we asked if it was possible to gain muscle while keeping bf down and i told him yes if he ate at maintenence calories. And how is fat the second most important part of bodybuilding? Ever heard of carbs or proteins..Wow please read this link
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
and talking about the other thread maybe look at how to train with some of these:
http://www.discussbodybuilding.com/Best_of_Training/m_44183/tm.htm
thank you.

right on, and i just told you you are incorrect about the maintenance calories.. what else you got? 

And you better stop speaking down to people who are older then you, its not even about the knowledge you might have.. or think that you have its common courtesy.

fat is the second most essential in a lifting world. Guess what.. yea i heard of protein, thats why i said fat is second and protein is first. Carbs are not as important, thats why high fat diets are very popular and people gain ****load of muscle and strength.

you should browse nutrition forums more often 

5'9" 205lbs, 14% BF

ORIGINAL: rusmuscle

ORIGINAL: connelly

Wow i'm really not tryin to start an argument especially with people that have no clue what they are talking about. If you read the post we asked if it was possible to gain muscle while keeping bf down and i told him yes if he ate at maintenence calories. And how is fat the second most important part of bodybuilding? Ever heard of carbs or proteins..Wow please read this link
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
and talking about the other thread maybe look at how to train with some of these:
http://www.discussbodybuilding.com/Best_of_Training/m_44183/tm.htm
thank you.

right on, and i just told you you are incorrect about the maintenance calories.. what else you got? 

And you better stop speaking down to people who are older then you, its not even about the knowledge you might have.. or think that you have its common courtesy.

fat is the second most essential in a lifting world. Guess what.. yea i heard of protein, thats why i said fat is second and protein is first. Carbs are not as important, thats why high fat diets are very popular and people gain ****load of muscle and strength.

you should browse nutrition forums more often 

i wasn't wrong about anything, and what does age have to do with anything?i'm tired of this pointless agrueing i'm just going to have to treat you like you aren't here on this website.

Football season so won't be on here as much.

You are wrong about keeping fat low.... and telling him that he doesn't know what he's talking about.

Failure isn't falling down... it's staying down.

    Thanks for the advice, I need to try and max out now. I have been lifting great for about 2 months. I havent maxed since the middle of May, and thats when I got 205. My body fat has definitley gone down too. I was walking around at 152, and now i am around 148. Sooner or later I will  post some pictures of my progress.

you lost 4 lb bulking? well gj tell us how your maxing went.

Football season so won't be on here as much.