So full disclosure--I have PCOS. I have always attributed my ability to build muscle quickly to that, because I have more testosterone than your typical shitlady. Hams use PCOS as an excuse to get fat... I do find that cutting always takes more time than I expect, but I call BS on PCOS=gaining tons of weight. The four exercises you have sound awesome. I'm also a big fan of planks as well; they're awesome for upper body and for abs.