Now that I'm not pregnant, I realize my back is a little mushy . . . I've got great workouts for arms/chest, legs, etc. but nothing that really targets my back. Give me something to do tomorrow at the gym - back and chest or back and arms (no legs - I want to try to run tomorrow and Friday.)
Kneeling lat pull downs, shoulder press while standing, romanian deadlifts (do on your leg day, also targets lower back), push-ups, standing cable row pulls.
Hammer St Lat Pulldown Wide Grip Pull Down Seated Narrow Grip Row Dumbell Row Back Extentions Hammer St Lat Pulldown Wide Grip Pull Down Seated Narrow Grip Row Dumbell Row Back Extentions Barbell Curls Incline Dumbell Curl Alt Hammer Curl Preacher Curls Cable Cross overs
Grab a resistance band, sit with band around feet and row back. I do about 16 rows, then pulse it back for 16 little ones to really hit those muscles hard.
You can also put the band around a door, whatever, face out and pull the band in a wide "V" about shoulder height. You can do this with both arms, then 1 at a time to hit the chest.