upper pectoralis major

Seal push-up

Cross-arm push-up

Decline front plank

Reverse-grip dumbbell bench press

Dumbbell overhead carry

Incline dumbbell shoulder raise

Prone incline dumbbell front raise

High front plank with arm raise

Iron cross plank

Triceps dip using assisted pull-up machine

Standing high to low cable fly

Dumbbell spell caster