Anyone do
 

SISSY SQUATS


"You hold onto either a machine or a column or some other vertical bar that can take your weight. Then holding on with one hand you squat down, leaning your torso back so as to put all the stress on your quads. Remember to keep your hips forward at all times.
If you're doing them correctly you don't even need weight, but you can hold a plate to your chest with your free arm."

Sissy squats are great, always throw them in somewhere

Seated cable concentration curls (biceps)
 

Attach a single handle to a seated cable row machine or a low pulley with a very light weight set on the stack.

Sit down, either on the pad or on the floor facing the stack and grab the handle with one hand.

With your arm parallel to the floor and your elbow unsupported, curl the handle to your shoulder and squeeze before extending your arm again.

Stiff-arm lat pulldowns
 

Grab a wide bar attached to a lat pulldown machine slightly wider than shoulder width with thumbs over the bar.

Bend slightly at the waist and without bending the elbows pull the bar down in an arc in front of you until it hits your thighs.