I love back day, my lats are probably the best part of my body. at least to me. haha.
take some preworkout. I use a back brace belt to keep my back straight
Warmup: overhand pull ups (however many you need) x 2
Deadlifts: 4 sets, Warmup, 135x10, 185x8-10, 225x6, 225x6
Lat Pull: 4 sets, 90x12, 140x10, 180x6, 180x6
Wide Lat Pull: 2 sets, 140x8, 140x6-8
Underhand Lat Pulldown Machine or Cable: 3 sets, 90x10, 140x8, 180x4-6
Barbell Rows: 115x10, 135x8, 135x8
Cable Close grip lat pull: 3 sets, (my gym has levels on the weights, still need to ask how much per level), Warmup, My cable is pretty light so I just use all the weight for 2 more sets.
Machine Pulldown overhand: 4 sets: 70x12, 90x10, 110x8, 160x4-6
Machine Lat Pull (Cooldown) 3 sets: 90x10,90x10, 70x10
Eat some protein. done for the day.
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