I would do very little pec, front delt, and bicep work and make the focus everything else. However long it took to develop those, it will at least take to balance. [/quote]
I agree with this.
If you were doing 3-4 times as many pressing exercises than pulling exercises per week(cycle) to become “unbalanced”, you should flip that ratio and now do 3-4 times as many pulling exercises per cycle than pressing exercises.
If it took you 2 years to become “unbalanced” expect to stick to this new setup for about 2 years.
You probably made some gains for your back with the minimal training you gave it - so the new minimal pressing training will surely be enough to maintain your pressing gains.
As others mentioned deadlifts, rows, facepulls are all excellent exercises. Lat pulldowns, from my understanding, will accentuate the internal rotation you say you have.
so are you saying stay away from lat pulldowns and pull ups?[/quote]
Let’s just be clear on this - I’m not an expert.
That being said I’ve noticed quite a few articles from this site from Eric Cressey, Mike Robertson, and Tony Gentilcore mentioning that lat pulldowns promotes internal rotation of the shoulders (something you are trying to avoid).
Here is an excerpt from one of Tony’s articles
What computer guy WANTS to do: Lat Pulldowns
We can’t reiterate this point enough. The last thing we want computer guy doing in the gym is performing movements in a seated position after he’s been sitting all day. What’s more, lat pulldowns for someone with internally rotated shoulders is just not a good idea overall, as they tend to wreak havoc on the shoulders and lead to a plethora of other compensation patterns. [/quote]
For those just starting lifting I think a good recommendation would be to do a vertical pull exercise for every vertical pushing exercise; and a horizontal pull exercise for every horizontal pushing exercise.
But in your case you’ve been creating a deficiency for the past 2 years - so the above rule of thumb no longer applies.
Again - I’m not an expert so its not as if I have a specific answer to give you.
I think if you flip the push/pull ratio and favor rowing exercises that you will be on the right path.
In addition you can read a bunch of articles from the authors I mentioned do see if you can incorporate any additional tips.