Sets: 3  Reps: 6  Target: biceps, lats

Lower yourself all the way down before pulling up again. 

Sets: 3  Reps: 8  Target: rear shoulders, upper back, core

Keep your thumbs pointing upwards and pause at the top of the move.
 

Sets: 3  Reps: 8  Target: chest, front shoulders

Press the bar straight up, pause, then lower under control.

Sets: 3  Reps: 8 each side Target: lats, mid-back, core, forearms

Keep your lower back unstressed and your torso locked in place.
 

Sets: 3  Reps: 8  Target: chest

Lower the weight across your natural range of motion. 

Sets: 3  Reps: 8  Target: biceps, forearms

Use an overhand grip. Lower the bar all the way down and keep your elbows at your sides.