Good workout?

[Mayodt]

I'm 15, 158 pds, would this be a good workout, I do want to bulk up a little, maybe 170/180, I wanna change over to Line Backer in football, and demolish kids in rugby. I don't want to get fat though, I want to lose some more fat so you can clearly see my six pack, without flexing.

Monday- Workout
Tuesday- Rest
Wednesday- Workout
Thursday- Rest
Friday- Workout
Saturday- Rest
Sunday- Rest

The Workout:
Barbell Squats: 1 Set Of 8-10 Reps
Leg Extensions: 1 Set Of 8-10 Reps
Lying Leg Curls: 1 Set Of 8-10 Reps
Dumbbell Pullovers: 1 Set Of 8-10 Reps
Military Press: 1 Set Of 8-10 Reps
Seated Cable Rows: 1 Set Of 8-10 Reps
Barbell Bench Press: 1 Set Of 8-10 Reps
Barbell Curls: 1 Set Of 8-10 Reps
Seated Triceps Press: 1 Set Of 8-10 Reps
Pullups: 1 Set Of 8-10 Reps
Bench Dips: 1 Set Of 8-10 Reps
Standing Calf Raises: 1 Set Of 8-12 Reps
Crunches: 1 Set Of 10-15 Reps

Also, should I add cardio, like serious cardio, like say a 30 minute straight jog at all?

Thanks in advance

[Mayodt]

Sorry, I forgot to add one to compare it to, would something like this be better:
Monday:
Bench Press
6-10reps
3sets

Incline Dumbbell Press
6-10reps
2sets

Dips
To Failure
2sets

Close Grip Bench
6-10reps
2sets

Lying Tricep Extension
6-10 reps
2 sets

Tricep Pressdown
6-10reps
1set

Tuesday:
Squats
8-10reps
3sets

Leg Press
8-10reps
2sets

Stiff Leg Deadlift
12-15reps
2sets

Leg Curl
8-10reps
2sets

Standing Calf Raise
8-12reps
2sets

Seated Calf Raise
8-12reps
2sets

Thursday:Shoulders/Traps
Im getting to lazy to write the rest, if this one seems better so far, and you want rest just ask me please.

Friday: Back/Biceps/Forearms

Also, Cardio, no cardio? Thanks

[monkey]

how tall are you..
what does your nutrition look like??
you want to gain 20 pounds of muscle but maintain "an unflexed six pack??" won't happen.

[Mayodt]

I'm about 5'7.
Lately my meall plan has been this: (suggestions would be awesome to help improve it as well)
1st
3 whole eggs, scrambled --or-- 23g protein shake with milk
(If you have eggs, one cup of milk)
Apple

2nd
1/2 can tuna

3rd
whole wheast pasta

4th
about 28g Cashews
6-9 baby carrots

5th(Pre workout)
Protein shake with milk, blueberries and raspberries
1 cup raw egg whites --or-- 1/2 can tuna

6th(Post workout)
Protein Shake with milk, blueberries and raspberries

7th
Extra Lean Ground Beef --or-- 2 pieces of chicken breast
3/4 cup frozen vegetables
1/2 cup whole grain rice

Also, how do say heavyweight bodybuilders have 6 packs unflexed? Or do they not?

[Mayodt]

Also, I just heard about some HST weight lifting... Where can I find more information on that, and do you think itd be good for me?

[monkey]

All you need to know about food
http://www.canadabodybuilding.com/forums/showthread.php?t=17156