. Pull-Ups/Chin-Ups (3 sets x 8–12 reps)
- Targets: Lats and upper back.
- Modification: Use an assisted pull-up machine or resistance bands if needed.
2. Bent-Over Barbell Rows (3 sets x 10–12 reps)
- Targets: Middle back, lats, and traps.
- Alternative: Dumbbell rows or T-bar rows.
3. Lat Pulldowns (3 sets x 10–12 reps)
- Targets: Lats and biceps.
- Home alternative: Use resistance bands anchored above.
4. Seated Cable Rows (3 sets x 10–12 reps)
- Targets: Mid-back and traps.
- Alternative: Dumbbell rows with a flat bench.
5. Deadlifts (3 sets x 6–8 reps)
- Targets: Lower back, traps, and overall posterior chain.
- Modification: Use lighter weights or Romanian deadlifts for a focus on form.
6. Face Pulls (3 sets x 12–15 reps)
- Targets: Rear delts and traps.
- Use a cable machine or resistance bands.
7. Hyperextensions (Back Extensions) (3 sets x 15–20 reps)
Alternative: Supermans (bodyweight).
Targets: Lower back and spinal erectors.
