Arms

Double cable neutral-grip lat pull-down

Machine-assisted close neutral-grip pull-up

Machine-assisted triceps dip

Dumbbell reverse curl

Seated dumbbell overhead triceps extension

Smith machine underhand Yates row

Standing dumbbell preacher curl

Incline cable triceps extension

Straight-back seated underhand cable row

Close-grip barbell bench press

Diamond push-up

Seated twisting cable row