- side shoulder raise
- seated rear lateral raise
- rear delt row
- rear lateral raise
- side lying rear rear delt raise
- rotator cuffs
- flys
- shoulder press
- arnold press
- lat raises
- lunges
- bicep curls
- upright row
- single leg split squat
- incline shoulder raise
- kickbacks (triceps)
- flat bench press
- lunges (ouch)
- pullover
- seated calf raises
- pullover (lats)
- goblet squats
- standing calf raise (single db)
- reverse calf raise (single db)
- squats
- skull crusher
- bent-over rows
- shrugs
- deadlifts
- deadlift straight-leg