The best wokrout to stimulate muscle growth from a new beginning and muscle memory is the 10 week size surge. You can find this at http://www.home-gym.com. ive gained 20 lbs of muscle in a month (you probably think im a liar but its true) so if you really wanted to make some gains you might consider this routine and diet and give it a chance. Best of luck to ya!!
Train hard, play fast, go strong.