| hiya mate first and foremost welcome, the forum is great for learning stuff all to to do with bb and the guys are fantastic always willing to help,
why am replying is cos av got pretty much the same body as you give and take a little 159lbs 6 ft but am fairly lean,
imo a would go to a full compound routine consisting of heavy lifting 3x6 reps on each exercise,3x a week. i ve recently completed this routine and have gained some good all round mass(about 6 pound doesnt sound much but my strength has increased a fair bit) and great for when a start my new program with my new found strength, well anyhow here goes mate have a ponder n see what you think
free weights m,w,fri
flat bench press 3x6
deadlift 3x6
squat 3x6
standing military press 3x6
bent over row 3x6
staight barbell curls3x6
wide grip pull ups 3x failure
dips 2x failure
all with 2min rest between sets
if this is to much as a found when a started try splitting it so you do squats, bentovers and curls on the days you have off
thing is with this as i found when a started was i was dog tired afterwards so make sure you eat plenty of clean foods and get plenty of protein and carbs in ya cos your body will sap it up no problem, and for your excess bodyfat a would try not to worry about it to much as when after ya bulk up you will be able to strip away to a new body.
well mate a hope this is of any use to ya |