Exercises

Arms 
Bench press
Incline bench
Dumbell flys
Forearm rolls
Military press
Dumbell press
Shoulder press
shrugs
Biceps curls with straight bar, dumbells, or curved bar, hammer curls
Tricep extension, V bar push down, rope push down, rope overhead tricep extension, dips,
Push press
Alternating dumbbell press
Alternating dumbbell curls
Dips

Legs
Squat, hack squats, front squats, sissy squats, or smith machine
Deadlift, Romanian deadlifts, stiff legged deadlifts
Cleans
Leg curls two legged and one
Leg extension
Calf raises standing and seated
Lunges
Box squat
Glute ham raise
Rows
Split squat jump
Leg press