Go In Push Up Position , Go Down Half Way & Stay Like That . It'll Build Your Strength .
Diamond push ups for triceps and strength. Chin ups for biceps.
Push ups and pull ups. Do the reps slow, and pause halfway through your last rep. Hold the last rep for as long as you can and you'll see and feel the results in no time.
Christian.. Have a look at my created workout called "twice daily" maybe its what your lookin 4.