Help With Routine/Plan

I'm interested in putting on some muscle and weight and gaining in size a bit. I don't want to become anything huge, just a decent size. I'm 18 years old and was once very fit because i used to play lacrosse, since I quit I've gotten a little out of shape and am looking to get back where I was or in better shape. Overall I want to build my whole body but concentrating a little more on my upper body. Heres where I am now. Id like some help with starting a plan to get back in shape and put on some weight. If anyone has some time to help me out that would be great.

I am also interested in finding another person who is just starting or wants to start working out and we can compare our results to use as motivation and give me that extra push to keep focused and keep going with this. If anyone is interested just pm me and we can talk later.

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