Having trouble with training and work

[Nico Cujo]

You may want to try an abbreviated program of chins (5 sets of 10), dips (5 sets of 10), and squats (warmup and 1 set of 20).
It's something different that will work your whole body. And you can do it 2 or 3 times per week.

 

[vinylgroover]

Just focus on lower body in the gym

Your upper body will be getting a good workout from the work you do, but your legs won't. So focus on deadlifts and squats.