When you perform bench presses with a barbell, the bar hits your chest before your pectoral muscles achieve a full stretch. Additionally, as these muscles take up the majority of the chest wall, working them out will burn a considerable amount of energy.
A) Bench Press 5x5 Incline Bench Press 5x5 Pull Ups 5x5 Chin ups 5x5 B) Military Press 5x5 Barbell rows 5x5 Squat 5x5 Deadlift 5x5 Week 1 A-B-A Week 2 B-A-B week 3 A-B-A week 4 B-A-B and so on.
I would shoot for 3-4 exercises for back and chest and a total of 12 sets or so.
All you need to do is choose a workout with accordance to your goal.
Perform LIT cardio, brisk walk or very slow jog, in the morning upon waking up or post workout.
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