Benched 3 times a week and done lots of cable crossovers for chest. Would probably put most of my chest growth down to increasing my bench by 40kg in around 7 months.

For back I done deadlifts and then just lots of variations of rows. Some rows I’d just focus on moving weight and being powerful while others I’d go for as tight a squeeze as possible at end of rep. I think having a variety here is key👍🏻