Girls and sons............Well, it looks like as you said you don't train back aside from some wide grip pull-downs.
(as you probably noticed by now, when I talk to Mr. DJ, I don't "troll him" [or anyone else for that matter.. I'm an adult. I don't 'troll'] or talk shit about him like most do so this critique isn't with ill-will)
There's a minimal amount of what appears to be latissimus dorsi development, but aside from that there's not a whole lot of development anywhere else. The traps and rhomboids in particular are lacking a great deal. So starting out I would likely advise to focus on those areas because they would have the greatest immediate visual impact on the physique.
Secondly almost all of equal importance is the lack of development of the teres minor muscle group. Most people on The View a back that is well-developed they mistake the teres minor muscle group for lats imposes such as the standing relaxed from the back obviously, and back double biceps poses. Most people think pull-downs to the front, especially wide grip, emphasize lat development, however the prime-movers in that movement are the teres muscles.
To focus on latissimus dorsi development, the elbows need to be in front of the body and pulling the elbows down towards the waist. For example; movements such as reverse grip pull-downs with elbows in front of the body pulling down towards the waist. It's a misconception that rows are a "lat" movement. The prime movers in rows are actually the rhomboids, which squeeze the scapula back together. The lats are involved, especially when the elbows/upper arms are kept close to the torso, but prime movers are still rhomboids.
You can emphasize the rhomboids even further, you 10 fleur de lis elbows out more so the upper arm is more perpendicular to the Torso.
My recommendation;
Add one Training Day that focuses entirely on back movements. And have a day off completely the next day to give the back muscles an entire day's worth of nutrients all to itself. (I also follow/advise this schedule to clients for leg-days. I want the all available nutrients to go towards repairing damaged fibers the following day).
Workout 8 to 10 rep range 8 to 10 rep range begins with focusing on movements with the elbows in front of the body. --
Such as close-grip pull-downs with a reverse-grip. One or two warm up sets, followed by two or three working sets In the 8 to 10 rep range. Ideally with a straight bar... Can possibly use a v-handle, but rather you use the str8.
Follow that with seated cable rows either with a v-handle, or again a str8 bar with a reverse-grip. This one you can use a little bit wider grip medium width , about the width of your shoulders or maybe half a hand with narrower. Should only need one warm-up set on these just to get the feel, followed by two or three working sets also in the 8 to 10 rep range.
*I also prefer using a one-armed lever-machine vertical row. Hammer Strength makes a great one. There are plenty of images of Dorian using one. I'm not sure exactly what it's called, but the handles are verticle. There are also some machines that have a selected weight stack instead of being plate loaded. I prefer to have the seat height as high as it goes, & gripping the very top of the handle. Use 1 arm at a time, getting a full stretch and finishing the contraction while twisting the torso back slightly (maybe a 15° twist back and pulling the shoulder 'down' about 2")
*!!* -- I should remind you that during all back movements it is imperative that you keep your back arched and chest up. Failure to maintain an arch in your back will result in the movements becoming a bicep and brach movement. Think of your arms as "hooks" that are only there 2 latch onto the weight and allow the back muscles to pull -- *!!*
After that, you can move on to movements to focus on the actual upper back muscles truly create a visually impressive back (*the muscles that most people mistake for "lats")... the teres minor muscle group specifically.
Pull-downs to the front with an overhand grip, about medium with. Personally in my experience, a medium grip produces better results then a wide grip. Should only need one warm-up set to get the feel of the movement don't need a high rep set 8 or 10 reps should be sufficient, followed by two, maybe three working sets of 8 or 10 reps.
Back to seated cable rows. This time we're going to move the elbows more out to the side at about 45 degrees or higher in relation to the Torso. Using a straight bar also going to go with the wider grip, wider than shoulder width. We're also going to pull the bar up towards the sternum or nipples. Shouldn't need a warm-up set with these, we're also going to go with a little bit higher rep range because amount of weight is going to be a little bit lower. Going to do two sets of about 12 to 15 reps.
*Also note; you will likely not be able to pull the bar all the way to the chest because of the angle of the movement. It's fine if the bar stops for 5 or so inches in front of your chest at full contraction. Following those two sets we're going to go with and even wider grip, same rep range 12 to 15 for one set.
Going to finish off the back portion of the workout with straight arm pull-downs with the high cable. 3 sets of 15-20.
Finnish up with barbell power-shrugs in a power-rack. Go as heavy as you can. Pulling the bar off the pins so it's almost like an 8" rest-pause deadlift. 4-5sets of 12-15 reps, setting the bar graph down on the pens after each rep taking a breath and resetting your grip with each rep.
You can also finish off traps after that if you like with a set maybe two of dumbbell shrugs a little bit lighter, while bending your torso forward a little bit not quite to 70 degrees, and shrugging up. This will involve the rhomboids a little bit more.
*can't seem to get pics of anatomy chart of back muscles to post???
