From CT, taken from an old live spill( http://www.T-Nation.com/strength-training-topics/680 ):
THICKNESS
SUPERSET A
A1. Face pull 4 x 8-10
A2. DB chest-supported rear delts raise 4 x 8-10
SUPERSET B
B1. Seated row to mid-sternum, hold peak contraction 2 seconds per rep 4 x 8-10
B2. Blast straps rear delts 4 x 8-10
C. Power high pull 5 x 4-6
D. Power shrugs 5 x 4-6
E. Strict shrugs 4 x 10-12 with 2 seconds hold at the top
F. One-arm barbell shrug to the side 4 x 6-8 per side
WIDTH
04-18-2011 16:30
TRIPLE SET A
A1. Rope straigth-arms pulldown 4 x 8-10
A2. Kneeling rope lat pulldown torso leaning forward, same weight x max reps
A3. Kneeling lat pulldown leaning back, same weight max reps
SUPERSET B
B1. Straight-arms pulldown with bar 4 x 8-10
B2. Stretcher row (from John Meadows) 4 x 8-10
SUPERSET C
C1. Low pulley straigth-arm pulldown with rope 4 x 8-10
C2. Low-pulley cable rowing with rope, same weight max reps
Just throw in some bicep work afterwards on each day. Or, check out these other spill by CT for some tips/tricks/ideas:
http://www.T-Nation.com/strength-training-topics/556
http://www.T-Nation.com/strength-training-topics/487
BTW - There is a HUGE number of old Training Labs that CT has written. At the top of the page, go to Training Lab ~> Indigo Project. Once there, Filter the search results under CT’s name and read them. There are 6+ pages of GOLD in there.