compound

• 

  Band shoulder press

• 

  Triceps dip using assisted pull-up machine

• 

  EZ bar wide-grip upright row

• 

  Crunch with leg raise

• 

  Dumbbell spell caster

• 

  Floor T-raise

• 

  Dumbbell squat to dumbbell curl

• 

  Dumbbell side lunge

• 

  Extra decline sit-up

• 

  Dumbbell machine sissy squat

• 

  Rear lunge

• 

  Inverted rear delt row