[quote]Captain Glanton wrote:
Okay, this is something to work with. In addition to the overhead presses, I’d do some power cleans and clean & presses. If you’re doing those three exercises and eating a lot [can’t stress that part enough, of course], you should fill out through your arms, shoulders, and neck area nicely. Doing flat and incline benches will help too, of course.[/quote]
I disagree with this advice. Although power cleans and clean and presses are good exercises, I wouldn’t use them in your program.
For your shoulders (if that’s an area you want to work on), I would suggest an overhead pressing movement (dumbbells or barbell), a lateral movement (dumbbell lateral raises/variations) and a rear dumbbell lateral movement as well as shrugs and/or upright rows and facepulls for traps.
For arms, I’d hit them with basic arm exercises like barbell curls, dumbbell curls, etc. Triceps will benefit from pushdowns and triceps extensions. Use compound sets, supersets, tri-sets, drop sets and other techniques for your arms.
After you hit your weak parts with specific exercises, then use compound exercises for other body parts with less volume (barbell bench presses, dips, barbell rows, chins, etc.).