The lunge is a brilliant exercise, helping you to develop coordination, balance, and the unilateral (one-sided) functional strength of your lower body.
Compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core.
The barbell JM press is a cross between the barbell skull crusher and the barbell bench press. It was invented by powerlifter JohnMark 'JM' Blakely.
Use the frog crunch with leg raise, a compound core exercise, to activate and strengthen both your abdomen and hip flexors.
Use the barbell front box squat to strengthen your front squat strength. It's also useful if you have knee problems, as it requires less weight.
The Smith machine standing overhead press is safer than the standard standing overhead press, which makes it useful for when you want to go heavy.
The rope lat pull-down is great for strengthening and building your back and arms, as well as for developing upper-body strength.
The bodyweight squat is great for learning the very basics of squat form, such as how to keep your head up and torso upright as you descend.
Use the prone incline wide-grip upright row, a compound shoulder exercise, to work the posterior and lateral portions of your deltoid.
Unilateral exercises such as the one-arm hammer-grip dumbbell bench press are important for developing unilateral strength, balance and coordination.
Emphasize the long head of your biceps brachii with the supine dumbbell curl, which synergistically works your brachialis, brachioradialis and anterior deltoid.
Emphasize the development of your anterior deltoid and upper pectoralis major using the seated elbows-in alternating dumbbell overhead press.