Do back squats with a barbell in a rack (i.e. not with a smith machine or any analogous machine like leg presses) for 4 to 8 reps 3 sets across. Will seriously fuck your shit up and is probably addresses the objectives of like 8 different exercises in about 1/4 of the time it would take (including core strength). There's a lot of data to suggest that the sheer central nervous system stress that a back squat or heavy deadlift produces will cause all sorts of useful hormones to kick in for building strength and muscle mass across your entire frame, not just your back and legs.
For days when you don't have access to a barbell or rack, you can always do front squats with a big dumbbell, and chin-ups are probably the most practical upper body exercise on the planet.
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