Holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Offset that with rows; stronger back muscles will pull your shoulders back, allowing your chest fibers to broaden out visually. Keep your feet flat on the floor, driving with your heels and squeezing your glutes.
I tweeked my back deadlifting then a few days later when my lower back was still weak, I hurt my back with a max effort squat.
Also its very important to stretch the muscles as they grow!
So you have muscles stressed and recovered every 48 hours but no pounding of the nervous and endocrine system every day for 60-80 min of high volume and high intensity essentually burning out neuromuscular efficency for that bodypart and stressing the whole nervous system 5-6 days a week.
Throwing in a extra bit of machine work at the end (like two sets, low weight) not assuming you remain in a calorific surplus whilst taking account of the calories burnt from the running.
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