Back Workout Day
This back workout is designed to hit any and every back muscles that you have from top to bottom. The high row, seated rows, and bent over barbell row will help target your upper and mid back, while the dumbbell deadlift and hip thrusters will target your lower back and hips. Hip thrusters are a great way to improve your overall stability and can help prevent future hip issues.
Pull ups, in general, are one of the best workouts you can do. It’s a compound exercise that thoroughly activates so many different muscles groups. If you’re having issues doing pull ups, try putting one or both of your legs on a chair or stool to assist your pull up. As you get stronger take one foot off, or just use your toes to support yourself. If you have a gym membership you can also utilize the assisted pull up machine that has counterweights to help you pull up.
This is a pretty intensive workout so you shouldn’t need more than 1 – 3 sessions per week while allowing a day or two rest in between sessions. Note that many back movements also utilize your biceps, so you may want to add a few bicep exercises to this workout session or skip a day after this workout before hitting a bicep workout.