Arms:

• Curls (biceps)
• Benchpress (chest)
• Wings (idek but it hurts)
• Tricep extensions (triceps)
• Push ups (chest)
• Pulls (back)
• Seated press (shoulders)
• Forward tricep extensions (triceps)

Legs:

• Goblet squats (quads)
• Shortened goblet squats (quads)
• One leg deadlift (hamstrings)
• Bench thrusts (below ass)
• Calf raises (calves)
• Jump squats (quads)
• Calf raised weighed (calves)
• Single leg split squat (quads)
• TRX Bands (hips)
• Quad machine (quads)

Abs:

• Planks & side plank dips (abs & obliques mostly)
• Twists (obliques)
• Leg lifts on stand (abs and legs)
• Side lifts (obliques)
• Leg lifts on bench (abs and legs)