This session is an example of a session I do when I’m focusing on my lower back at lats. The session is quite high volume (a lot of exercises/reps) on the lats which will leave your lat muscles sore the next day while the rack pulls focus more on the lower region of the back.
The exercises with the same letter are supersets. Rest for 45-60 seconds between supersets.
(e.g. complete one set of (a) Rack Pulls and then one set of (a) Chin Ups (narrow grip) and repeat this until you have completed the number of sets prescribed
I have included the weight that I did these exercises at on that particular day. Don’t feel like you need to use the same weight. These weights worked for me on that day. Somedays I do more weight and others I do less weight! The important thing is that you feel the exercise in the correct part of the body. Focus on getting the technique correct before increasing the weight.
Let me know if you try the workout and how you got on!