Most quality workout programs will contain some of the exercises listed in this section. Chest - Bench press, incline bench press, chest dips, dumbbell bench press, incline dumbbell bench press, dumbbell flyes. Back - Deadlifts, barbell rows, dumbbell rows, pull ups, lat pull down, T-bar rows, seated cable rows. After doing some research, I found out that the once-a-week training frequency I was doing was not optimal for growth in a natural bodybuilder. So I quickly.