go there, enter supersite, u can see too many workout plan, exercise with very detail info, about supplement, diet, videos and everything u need.
Barbell Bench Press - Medium Grip
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Mechanics Type: Compound
photos above is one the execise that u can find in this website. very informative. very detail especially for newbie but the problem for malay is all in english. so if u need info in Bahasa Melayu, just go www.jombinabadan.com.ok?