Get Strength Fitness Plan For In The Gym

[BURN-E]

Hi,

Situation:

I'm comming out of my wintersleep and season starts in +/ 2 months.
I lost my excess 5kg weight this winter but after 2 years of hard work I was a bit burned out this winter. I feel that I lost some strenght and muscles...

So....
I was wondering if someone knows any specific fitness-plans for getting back in shape and gain little more strenght.

I have a free 2-month subscription to my local gym but have nihil experience with going to a gym. So I would love to get a full-program.
You know like 50 this, 50 that.. How many times in the week? Cardio-sessions?.. The whole thing. Overall strenght. I don't know where or how to start with this.

Maybe I'm asking to much: Feel free to give any feedback or ideas! Anything can help!

I'm 1m80, 70kg or 5 ft 10 1⁄2 in and 154 pounds

Thx in advance!

 

[NineMileSkid]

I've had some very good results with Joe DeFranco's Westside For Skinny Batages 3. In fact, I plan on doing the two lower body days through the season.