need training advice

[bustafood]

Hey guys I'm 16 at 5'9 145 with around 4% bodyfat. I havent hit the gym hard in a month or two because of rock climbing. I'm looking for some advice on a good strength training, muscle building routine. The only thing is, I don't want to put on too much weight at once, because it would really hurt me for rock climbing. I have a lot of upperbody strength, and I want to be able to add the weight, while keeping my upperbody strength where it's at. I also want to try my best and keep defined with any gains I make. I'm lookin to gain about 10-15 pounds of solid muscle over time.


If you want to see where I'm at my pics are in the member picture section.