5) Clean and press.

This exercise is a very complex one ( it is used by weightlifters), thus, besides providing a great front and lateral deltoid workout it works the whole body, being a great way to build overall body density.
The subject -in a standing position - picks the barbell up from the floor, and brings it to the starting position of the military press. From here on it’s basically the same as a standing military press.
The exercise actually combines 3 great mass-boosters, a squat, an upright row, and a military press.