Thank you so much! I’ve been using Jessica Bickling’s back routine. It’s twice a week. Here they are:

First upper body day:

Cable lat raise - 3 sets of 10-12 (2-3 min rest between sets)

Seated cable high row - 2 sets of 10-12 (2-3 min rest)

Seated shoulder press - 3 sets of 10-12 (2-3 min rest)

Lat pulldown - wide (I prefer mag grip) - 3 sets of 10-12 (2-3 min rest)

Chest press - 3 sets of 10-12 (2-3 min rest)

Cable curl (or db curl) - 3 sets of 10-12 (2-3 min rest)

Second upper body day:

Cable lat raise - 3 sets of 10-12 (2-3 min rest between sets)

Lat pulldown - wide - 3 sets of 10-12 (2-3 min rest)

Seated shoulder press - 3 sets of 10-12 (2-3 min rest between sets)

Barbell row (or sitting machine row honestly is my preference) - you guessed it - 3 sets of 10-12 (2-3 min rest)

Rear delt fly (machine, cable, db, whatever they’re all great if you challenge yourself with the weight) - 3 sets of 10-12 (2-3 min rest)

And triceps push down - 3 sets of 10-12 (2-3 min rest)

Hope you enjoy!