Back day! Reverse grip pull downs 4 sets to failure. Close grip cable rows. 4 sets to failure. 1 arm bent over dumbbell rows. 3 sets to failure. Wide grip pull ups. 3 sets to failure Wide grip lat pull down behind the neck. 3 x10. On the last set of each exercise do a drop set. 3 drops. Break the muscle down then pump as much blood back in as you can.