im 18 and i used to work out regularly bc i played football. when i was in my best shape i weighed only 135 but i was benching 220 and squating 380. well i havent worked out for 2 years now and ive become flabby and week and weigh in at 160 (ugh). i want to weigh 165 or 170 but instead of it being fat have it be muscle, anyone have any workout routines they're willing to tell me? i dont remember what work outs the coach had us do (weight, reps, ect...)

thanks