An exercise that engages all your pull muscles with a specific focus on your back using your body weight and a squat rack, bar or smith machine
Lunges are excellent for both working out your cardiovascular system while at the same time building strength and muscle mass in your legs.
The classic shoulder press is a key part of any strength and muscle training plan that is critical to lean mass gain and forming the framework behind other shoulder exercises.
With a focus on lower body, the barbell squat is a compound movement that engages the entire body with emphasis on building strength and is a great way to start a workout. For building strength, you can lower the repetitions while increasing the weight.