Originally Posted by
Neazy
Forgive me but I'm about to be a nitpicky douche:
Two things:
1) Bench press is not an isolation exercise. If anything it's the best compound exercise for your upper body.
2) You can eat a lot of fat and still lose weight; calories is all that matters
To the OP: no one can give you specific advice unless you give us specific goals. If you want to get big and strong strong you're gonna have a different routine than someone who wants to get skinny and lean. You say you're out of shape so right now doing any kind of exercise and eating even slightly better than you're currently eating is going to be a step in the right direction, but if you want real advice, find out what you want first.