Stick to the basics. Heavy compound movements such as presses, rows, squats, and deadlifts. No need for isolation right now. As for cardio, try HIIT a few times a week. Sprints, hill sprints,...
Thank you all for your reply. I do a bent-knee and a straight legged variation. This is my close-stance bent-knee variation. Does the depth and hip movement look fine considering this is my bent knee...
Interesting. We actually only have two "free" benches to use, it'd be difficult as the built in benches are different heights than our dumbell benches. I shall experiment.