compound

• 

  Step-up

• 

  Smith machine wide-grip upright row

• 

  Barbell rear delt row

• 

  Seated Smith machine behind-the-neck shoulder press

• 

  Side push-up

• 

  Smith machine squat

• 

  Trap bar farmer’s walk

• 

  Trap bar deadlift

• 

  Incline push-up

• 

  Dumbbell box squat

• 

  Smith machine JM press

• 

  Dumbbell wide-grip upright row