TYPICAL ROUTINE CHEST-FLAT,INCLINE,DECLINE BARBELL PRESS 3 SETS EACH OF 10 4 SETS CABLE CROSSOVERS ,PULLOVER 3 SETS DUMBELL PRESS 3 SETS INCLINE AND FLAT SHOULDERS-MILITARY PRESS 3 SETS EACH FOR FRONT AND REAR DELTS UPRIGHT ROWS 3 SETS ,SHRUGS 4 SETS SIDE ,BACK,AND FRONT LATERAL RAISES 3 SETS BACK-...

I HAVE BEEN IN THE GYM AWHILE BUT CANT SEEM TO GET ANY WHERE.I AM A FIREFIGHTER SO SCHEDULE IS HECTIC SO I NEED TO HAVE A 2 DAY AND TOTAL BODY WORKOUT FOR THE DAYS I AM OFF. GOAL IS TO DROP 15 POUNDS AND TO IMPROVE STRENGHT AND ENDURANCE FOR JOB, ANY IDEAS?