For myself, the specific exercise that works the best for lats is the old fashioned pull-ups (weighted if possible) while for overall delt development I prefer dumbbell overhead press vs. military press. With that being said for total growth and power you must absolutely hit the big 3 (squat, deads and bench) which if done right will force your entire body to grow. Just my thoughts.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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