what i meant to say is in a full body workout in these exercises i would do 3 times a week, which r the best ones, so i dont over kill with exercises that do the same thing...

bench press
front military
press Barbell curls
incline press
lat raises
skull crushers
shrugs
reverse curls
pull ups,(added weights)
upright rows chin ups(added weights)
squats
powerclean
deadlift
calf raises