Yo Bro

If I weren't doing the routine I'm currently doing (Squat, clean & Olympic Press) what the fuck would I be doing?
Well, I'd do some lifts that I really enjoy.
Those lifts are:
The incline press, the T-bar row and the squat.
To you bros out there that don't plan on competing in anything and simply lift for recreation, these lifts cover pretty much the trifecta of qualities gym rats desire: aesthetics, a pump and respect in the gym.

The Incline Press:
The incline press distributes the weight throughout the shoulders and chest, as opposed to the flat bench, with uses mostly the pecs to drive the weight up.
(Of course this is a generalization-- the triceps, front delts, upper back and legs also drive the weight, but for all intents and purposes, the flat bench is a "pectoral dominant" lift.)
Personally, I like to use the same grip I use on overhead press (shoulder width), which spares the shoulder joint and puts a lot of stress on the triceps.
Bill Starr is a big fan of the incline bench, and actually had it in the original "Strong Shall Survive" routine, but the paucity of incline benches in high school football training facilities forced him to alter the routine to feature the flat bench as the primary pushing exercise.

The T-Bar Row:
I'm not talking about the machine.
I've never used one and don't ever plan on doing so.
I'm talking about the barbell-in-the-corner/grappler T-bar row.
The T-bar is pretty much the exact opposite of the incline press in terms of pushing/pulling, which will keep things balanced.
I'm sure someone out there is crying about chinups/pullups, but take a look at guys doing chins with huge weights-- they're not very big.
Now, look at a (lean) powerlifter-- they're usually pretty dense motherfuckers.
Normally I recommend singles and working to max lifts, but rows are an accessory lifts and nothing more. Going for a 1RM T-bar row would just make you look like a jackass... so don't do it.
Sets of 3 and up are usually pretty good.
Strip sets are pretty effective with the T-bar row-- do a set, take a plate off, do another set, take another plate off and so on until there are no more plates.

The Squat:
Nobody respects a "Captain Upperbody."
Enough said.
Back or front, or both. It doesn't matter, just take it to full depth.
Reps: whatever you feel like. Maybe try max effort front squats followed by a high rep set of back squats.
Don't do the opposite-- high rep front squats aren't that great. Your upper back fatigues and rounds over before your legs are taxed.
You could cycle max effort front and back squats or just do one variation.


As far as frequency goes, just do what you feel like. For some that's 3 days a week, others that's every other day and for some people that is every single day.