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1-deadlift 1-bent over dumbbell row
2-shrugs 2-face pulls
3-rack pull 3-t-bar cable rows
4-upright row 4-straight arm pulldowns
5-face pulls 5-pull ups
6-single arm dumbbell row muscles to work for thickness-Trapezius
Latissimus dorsi
Levator scapulae
Rhomboids
Posterior (rear) delt
Teres major and minor
Infraspinatus
Erector spinae
7-dumbell prone press
8-barball overhead carry
9-farmer walks
rhomboids lats
1- band pull aparts 1-overhead pulldown
2-face pulls 2-seated row
3-barbell rows wide grip 3-pull up
4-wide grip seated cable rows 4-bent over row
5- resistance band rows
6-reverse dumbbell flies
7-reverse cable flies
8-chest supported shrugs
MOST OPTIMAL BACK WORKOUT ACCORDING TO RESEARCH FOR THICKNESS
deadlifts 5x5-traps and erector spinae
barbell bent over rows 4x6-12 2 sets wide grip for rhomboids.
bent over dumbbell row 3x6-12. -traps and teres major
lat pull down 3x6-12 -lats
shrugs till failure 2x
pull ups to failure 2x.
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