Machine fly Machine high row

Push-up
Wide-grip lat pull-down
Behind-the-neck lat pull-down
One-arm lat pull-down

Cable down-up twist Cable side bend Kneeling cable crunch

Seated twisting cable row

Cable pull-through Reverse crunch Crunch

Standing twisting cable high row
 Behind-the-back cable wrist curl Cable rear drive Cable front raise

Cable wide-grip upright row Cable twist

Cable wood chop

Leg extension
Standing cable hip extension Cable hip adduction

Straight-leg cable pull-through

Bodyweight squat Jump squat Bodyweight sumo squat

Standing overhead one-arm One-arm overhead cable curl Cable one-arm front raise
cable triceps extension

Cable curl