These really stretch out the biceps, anterior delts, and pecs while also building stability and strength in the rotator cuff. Do 50 of these every day. You'll see big improvements in shoulder mobility and chest size in just 30 days, especially if you really struggle on these initially.
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Tip: The Rogue Shrug
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
Tip: The Modified Jefferson Deadlift
The Jefferson deadlift is an old-school classic. Use this variation (staggered stance) to really nail your glutes and hamstrings.