T Nation

Back Lagging Behind

Hey Coach,

hope you’re doing well!

Got a question.

My back is underdeveloped in relation to my legs and chest. I want to focus on it moving forward but my recovery is very poor and my schedule very stressful. 3 workouts per week is the absolute maximum I can tolerate, so I need exercises with a lot of bang for their buck.

Currently doing:

Weighted pull ups on Monday

Rows on Thursday

I thought about making Saturday a pure back day.

Monday: full body

Thursday: upper body

Saturday: back

Which exercises can I choose additionally and which is the best exercise to substitute bent over rows?

Kind regards