Gym Chat

Hey, I’m 15 years old, about 5ft 11.5 and roughly 150 pounds. I usually row regularly (4-5 times a week) but I have not been rowing recently through the summer holidays. I was wondering what sort of work-out I should do (how many reps-sets) and which machines to use. I have recently joined a gym which has a good variety of weight and cardio-vascular machines and a swimming pool also, so I’m not short of equipment. For rowing I need to have good endurance, fitness and strength, and I am a little confused about what workout plan I should follow as I don’t want to be the wrong build for my sport. As it’s the summer and I haven’t be rowing, I am not doing the 4-5 rowing sessions a week, so I would like to know what workout plans I should follow to get me into good shape for when rowing starts again and what/how much I should do/lift, and how often. How much/often I should lift/exercise during the season would be helpful also. Sorry that this question is so long it’s just that there’s aren’t any 15 year old 150 pound rowers who have asked questions about this that I have seen. By the way, I have a back problem which my chiropractor says could be solved/helped greatly by building my core muscles (and maybe trying palates) so bear this in mind if possible… sorry that my question is so long and dull!