Bent Over Rows
Standing Barbell Calf Raises
Those are the Big Seven. Break them up over 2 days in sets of 5, 6 and 8 and buy a weight belt (dip belt) for doing chin-ups/pull-ups with hanging plates. Then once a week do a total body at high reps, light weight at 15 reps total body. You can do low level stuff twice a week, or maybe throw a sprint day in there. At least that's what I'd do.
Don't put your trust in anyone on this forum, including me. You are the key to your own success.