Lets train together and keep each other motivated - the program that I recommend consists basically of Bench Press, Dead Lifts ,Squats , Snatches and Push presses and some supplementary exercises.
Also sprints for rapid cardio development .
Today lets train chest - 6 sets of bench press an example of training log will be
Bench Press
set 1
8 * 160
set 2
7* 180
set 3
4* 225
set 4
3 *225
set 5
5* 150
Dumble Press
5 * 8 * 200
(5 sets , 8 reps , 200 lbs total)