want more development in my upper body mostly. and to flatten my midsection. I'll need to work on my diet too.

for legs, I do two types of squats depending on the day mood that day, sumo and regular back squats. legs curls, extensions, calf raises.

for chest, bench press. not too often tho since I'm in the gym with no spoter most times. otherwise, dumb bell press, flies.

back/shoulders. I hate working shoulders by themselves so I try to do excercises that'll grab them, but with other stuff. standing overhead press, rows occasionally.

I was running 2-3 times a week til the 10k on July 4th. will switch to biking once a week based on time.

any other combos to suggest?