Bench Press on the Strength Training for Fat Loss Program

Q: I am interested in doing your Modern Strength Training/Fat Loss program:

1. One arm kettle bell swing
2. Front barbell squat
3. Barbell hack squat
4. Pull ups
5. Push ups
6. Preacher curl
7. Bench dips
8. Side lateral raise
9. Calf press leg press machine

If I add the bench press on that program or switch it with one of the work out, would it ruin the whole program?  I've been bench pressing for the start and warm up as always. I was also advised to do bench press only once a week as well. Another question I have is, am I allowed to do cardio exercise on the same day or should I do it on separate day?

-Ki


My Answer: You should do cardio on a separate day.  As far as adding the bench press, that would lengthen an already very long workout.  If you really want to do the bench press, then do them instead of the push-ups:

1. One arm kettle bell swing
2. Front barbell squat
3. Barbell hack squat
4. Pull ups
5. BENCH PRESS
6. Preacher curl
7. Bench dips
8. Side lateral raise
9. Calf press leg press machine