In addition to the exercises I gave you, you should do a few others on your off days especially on a 3/7 schedule.

1. Pushups: if you can't do 20 good ones right now self delete or get there. If you can do 50 reasonable ones, that's sufficient. Chest to floor isn't required, someone should however feel your flabby moobs or gunt if they put a hand between you and the floor. A reasonable goal is 100 in 1 minute. It's required for navy divers and black belts. Sadly this retarded Bear could only ever do 93 in 54 seconds and I could easily do those last 7 but maybe I was beat in the head one too many times as a child. A long long time ago I could do 200 straight and I only stopped because it was getting rediculous to count. I never tried 100 in a minute though at that time. When I gained weight (muscle), that ability faded.

2. Wrists: do something to help that out. These don't exist in the gym, wrist exercise is purely secondary but a target workout of the wrists is good to give a little boost to forearms. Hold arms out straight and reel that weight up. Then reverse grip and do again. If you want, reel it down slow too but that's easy. Three sets. What you see here is a 2" abs pipe and 3/8 nylon braided rope with a 10lb weight on the end. It's a good feel afterwards.

3. Situps: you can do crunches, no biggie, do lots though, lots and lots. I used to do 200, but now I do only 100 because I hate counting.