Fitness Suggestions

[zayah]

Recommend starting strength 5x5 or stronglifts/madcows 5x5. 5/3/1 by wendler is also quite good.

Get some heavy compound movements in from those and then chuck in whatever accessory you can handle.

They are all linear progression schemes which are proven to work, especially at your level of strength/fitness.

 

[Sypherz]

You're pretty much just working your chest. Go to the gym and find something that works for certain muscle groups and just keep building on your knowledge.

Just hit the gym and start doing random lifts even.

Some things that worked for me when I first started with zero knowledge --

Legs -->
Goblet Squats

Triceps -->
Cable Pulldown

Biceps -->
Cable curl
Barbell curl

Traps -->
Shrugs

Delts -->
Lat raises
Face pull

Abs -->
Decline Situp
Hanging leg/knee raises

Chest -->
Dembell Press


I'm probably missing a few things but just research, go to the gym, figure out what works for you, and keep expanding on your knowledge. 100 bodyweight squats and a little chest work isn't doing much good imo.