cardio, cardio, cardio, cardio, cardio, squat, deadlift, bench, cardio, cardio, cardio, cardio, push ups, pull ups, cleans, cardio, cardio, cardio...It is much easier to improve strength to weight ratio by losing weight than it is by adding muscle. Also, drink a lot of water as most people do not reach their recommended daily intake. 12oz curls are cool, but running a PB is much cooler!