Sets: 3 Reps: 12 Rest: no rest Hold a kettlebell at shoulder height, palm facing inwards and arm bent. Your first set should be a warmup set for the pectorals.
If you are trying to lose body fat then you will need to do some cardio.
I do not work my calves in when I do legs as a whole (They are on a separate day) But I do add them in when I separate front and back.
If you want a workout you can follow along to and can get your diet down then its good.
Come on, seriously, where have you ever read that increasing the strength of the traps will help your bench press.
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