BACK DAY
Lat Pull Down (close and wide grip) 5 sets 7 reps each grip (increasing weight)
 
Seated Row superset
T-Bar Row 4 sets 8-12
 
Bent over row 4 sets 8-12 Drop set last set
 
Seated row (close grip) 4 sets 8-12 Drop set last set
 
Standing Lat Pull down 4 sets 8-12
https://youtu.be/iktpTJmzGgY