Squats: From comprehensive muscle engagement to hormonal benefits, back squat is the GOAT of compound movements. The output required for such a movement stimulates hormone production. Additionally, a squat is a functional movement used in everyday life. Mastering the back squat will also help with core strength, posture, and mobility. Chest supported row: People tend to overthink their back training due to the variety of muscle groups that make up the back and their various functions. While stabilization training is extremely beneficial, it’s also important to incorporate exercises that isolate the desired muscle group (reducing the need for stabilization to come into play). For overall back development, the chest supported row allows for grip variation to bias the upper back or lats, or maintain a neutral grip to hit the entirety of the back. Romanian deadlift: Personally, I’m not a huge fan of the conventional deadlift. The Romanian deadlift has superior posterior engagement and is typically more forgiving on the lower back (typically more difficult therefore requires less weight). Hypertrophy stimulus is greatest when the muscle is under tension in the lengthened position. Because your legs are in a somewhat fixed position when performing the rep, your hamstrings maintain a lengthened position through the rep. Additionally, this is a full posterior exercise hitting your hamstrings, glutes, and back. Incline Bench Press: I’ll always prefer dumbbell over barbell when it comes to pressing movements. Everyone's anatomy is different, dumbbells allow for more flexibility with hand and elbow position allowing you to find that “sweet spot” for your shoulders. If you look at Arnold’s chest, what gives him that width and fullness that everyone desires is a pronounced upper chest. Overhead Dumbbell Extension: While the overhead extension hits all 3 heads of the tricep, the lateral head is the primary. Again, hypertrophy stimulus is greatest when the muscle is under tension in the lengthened position. Because your arms are above your head, this is one of the few tricep exercises that allow you to target this muscle group in its lengthened position.