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overhead press
bench press

Skip the barbell rows... Chins are better. They hit the biceps more, give more arm work, have a greater ROM (humerus moves 180+ degrees, not just 90 degrees), and spare the lower back from extra stress (which you'll get a lot of from doing squats - esp. low bar, deads, and overhead presses). rotate between volume using bodyweight for reps, and some 3x5 with weighted chins
"We're probably going to cut that short and not give it to you. We're going to take things away from you on behalf of the common good" - Hillary Clinton
Old 02-11-2013, 01:11 PM xagent is offline  
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