Lean forward slightly at your hips and avoid rounding your back. Grab the barbell and lie on a bench.
The typical set up for this would be Monday: Heavy, Wednesday: Light, Friday: Medium.
Best way to minimize fat is to keep away from junk food when bulking and keep to clean healthier foods I dont really think that gaining fat is anything to do with eating junk food or eating cleanly.
Would joggin and doing bodyweight squats reduce the size of my thighs and calves?
Once you can get passed performing sets of 15 reps then you want to use weighted abdominal exercises.
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