White www.johnstonefitness.com

that will tell you EVERYTHING you need to know and more... i read it everyday and i've been working out for years...

Max OT is a wonderful program as well... and HIIT for cardio > all Max OT website

free weights > machines any day...

*btw benching your weight is not average.. i dunno who put that thought in your head.. that is if you're doing very well i'm in pretty good shape above average in my opinion and i can't bench my weight unless i use a shitty machine then i can