If you have areas that you notice are lagging and what to bring up? Ever train a certain bodypart and notice it wont activate..you don't get that "feeling" that you do with other body parts..
A good way to challenge your body is to first challenge your mind with information, to make informed decisions about programming. what exercises you select depends on knowing what each muscle does.
Internal Rotation: Left Pic
External Rotation: Right Pic
The last two, ER & IR can be tricky, so the best way I try to remember is IR is opposite to what you would assume internal would mean (inwards). A trick to remember is where the *knee* goes. For the left it's going inwards, although the arrow shows the foot is being pulled outwards. Get it?
Cool. Now heres the reason for learning all that. With the proper knowledge one can go far in minor adjustments, that previously may have been made out of being ignorant of the true function of the muscle.
The following chart should help, all you need to do if you don't know the anatomical names is go here and click
Hope this assisted you in your program design. Get lifting