I'm an avid runner and my thighs and calves are loaded, but chest and arms are scrawnier than a French fry. Started building a small home gym, got the following so far:

1) Pull up bar: 10 reps, 2 sets of chinups, and pullups

2) Gymnastic Rings: 10 reps, 2 sets tricep dips

3) Weighed Vest (20 pounds): 10 reps, 2 sets of pushups, and planks

4) Dumbbells (25 pounds): 5 reps, 2 sets of shoulder press

5) After this, usually do 3 miles of running followed by: 50 reps, 5 sets of squats, and 60 seconds of handstands