These are four exercises culled from the Sinkram self-resistance courses. I also added a Frank Rudolph Young exercise that had you resisting the upper back against the hips and thighs.
Self Resistance Exercises for the Biceps and Triceps
This one is a stretch. I took two of the Sinkram abdominal exercises (which really weren't abdominal exercises) and added two of Frank Rudolph Young's exercises from the Yogametrics books.
Self resistance exercises for the shoulders brought to you through the back of comic books via the enigmatic Frank Rudolph Young.