need help planning a workout

Quoted message said:

hey i was wondering if anyone can help me out here. i used to play
soccer throughout high school and some college and i mostly worked on
my lower body

ie: wanking off.

touché, all punters are [censored] though aren't they? [censored] or voyeurs
that is..

George,
A routine consisting of the basic compound exercises would be a good
start. Exercises such as: squats, deadlifts (with proper form for
safety), pulldowns and/or pullups, rows, bench and incline press, dips
(with proper form for safety), and overhead presses. I mention proper
form on deadlifts and dips because these are great exercises, but you
need to be careful to use proper form to prevent injuries. This goes
for all the exercises but those are two to be careful with in my
opinion. One method that you can use is to lift weights that are hard
to do ten reps with, when you can do 10, go slightly up in weight the
next workout. I prefer to use free weights. Having a workout partner
is helpful for getting better workouts in my opinion.
James