This week, the first training day for back went like this, with exercises for width.
Pull Up (Assisted)
- Set 1: (-110 lbs) × 15 reps [Warm-up]
- Set 2: (-88 lbs) × 12 reps
- Set 3: (-88 lbs) × 10 reps
- Set 4: (-88 lbs) × 10 reps
Seated Wide-Grip Row (Cable)
- Set 1: 99 lbs × 15 reps
- Set 2: 143 lbs × 10 reps
- Set 3: 143 lbs × 10 reps
- Set 4: 143 lbs × 10 reps
The second training day for the back went like this, with exercises for thickness
Bent Over Row (Barbell)
- Set 1: 44.09 lbs × 25 reps [Warm-up]
- Set 2: 110.23 lbs × 12 reps
- Set 3: 154.32 lbs × 10 reps
- Set 4: 154.32 lbs × 10 reps
- Set 5: 154.32 lbs × 8 reps
Close-Grip Lat Pulldown
- Set 1: 110.23 lbs × 12 reps
- Set 2: 143.3 lbs × 8 reps
- Set 3: 143.3 lbs × 6 reps [Failure]
- Set 4: 143.3 lbs × 6 reps [Failure]
This is how I do the Close-Grip Lat Pulldown exercise
Within the same workout, I also train biceps and shoulders or biceps and abs, depending on if it's the first back training in that week or the second.