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