compound

Rope lat pull-down

Bodyweight squat

Prone incline wide-grip upright row

One-arm hammer-grip dumbbell bench press

Supine dumbbell curl

Seated elbows-in alternating dumbbell overhead press

Side plank hip abduction

Side-lying biceps bodyweight curl

Side plank hip adduction

One-arm towel row

Spiderman push-up

Standing twisting cable row