FM 5 Back width and rear delts
Here is something a bit different for you. It’s very low volume and high intensity. Take as much rest as you need between sets and log your weights every session in a book. The goal is to try and up them every couple of weeks. If you can’t up the weight try and get an extra rep or 2. I go push, pull, off, legs, off repeat. Until you get your weights up you could maybe get away with 3 on 1 off but I personally can’t recover in time for that. You are pretty switched on, let’s say you just take rest when you feel you need it. Some of these sessions are pretty grueling, you may find yourself actually looking forward to days off, I know I do. Just remember to follow training day nutrition on gym days and rest day nutrition on the others.