Okay, well let me just start off that I played on my high school's [American] football team (yes, with the boys) my senior year. Because I was a senior I automatically made the varsity team. I'd say I was decent considering it was my first time doing a team sport since I was a little kid, and I went in not knowing anything really about football. I was a DB, practiced with the safeties but when the coaches put me in the games they played me as a corner (have no idea why).
Anyway, it was one of the best experiences I had in high school. I was really bummed when the season was over because I thought I'd never get the chance to play football. BUT then I found the IWFL, and I was super excited. I missed the try outs for the 2013 season but now at least I have more time to get back into shape (try outs for 2014 will be in November I think).
So, my problem is, I haven't really lifted weights since football season (like January-September-ish) of 2011, so I have no clue where to begin. I actually work at a gym so I have a free membership there, so I have access to weights and that cardio equipment. I live close to the high school I went to so I have access to a track and a field. I'm just not sure where to begin so I think what I need help with is figuring out a work-out plan, but it needs to be really specific and detailed because I've only ever worked out with a team, and had coaches telling me what to do. I work nights so I've been going to the gym around 10am and doing some light running on the treadmills and some light squat and bench because I figured it would be best to start myself back on square one because it's been so long since I've lifted.
Any help will be greatly appreciated. Sorry if this is hard to read. I'm not really sure what to say to get my point across.
Oh and also, if I do try out it will probably be for a DB since I already have an idea of what they do.
Thanks again everyone.
Edit: Not sure if it matters but I'm about 5'5" and like, 150lbs. I'm not really like, chubby or anything. I threw for my track team sophomore-senior year (so I did track after football season) and we did a lot of core, squats (like 200 a day without weight) and push ups. So I'm guessing some of that 150 has to be muscle.