Ricky, I' m a little older than you are, and IMO the best way to build your archery muscles is to shoot archery. Use the other exercises to stay in shape, but shoot to build your archery muscles. It sounds like you have time to invest to go to the gym, use that time on the range. If you can' t make it to the range you can draw your bow and let it down while watching tv or in the basement. It don' t take long before your comfortable. If you want to increase...after you' ve shot for about 3 weeks (3 to 4 times per week) you can turn up your poundage about 1/2 to 1 pound. Shoot another week or two and increase it again. You will eventially get to where you want to go. By the way...you ever notice how many muscular guys that work out are not able to pull a 60 pound bow back? They don' t work their archery muscles.