Oi, Blackie!
You asked for a specific exemplary training plan, but I’d like to give you a more ‘abstract’ run-down of what constitutes my two approaches to this.
Depends on the training programming involved.
Fatigue management is the key (for me).
- When I was using a simple volume/split approach, I
- lowered overall volume on my ‘good’ muscle groups
- chose a few ‘money exercises’ for the lagging muscle group and rotated through them 4-5 days a week, never doing more than two of them on any given training day
- I didn’t pull that 4-5 times / week out of my ass, obviously: I started out with 2x and upped it from there
- Employing a high frequency training style things were a lot more fun, though:
- TBT or 2 day split
- I prefer (better: can get away with high-frequency) TBT, because my legs don’t need much training: that way, a missed session doesn’t have much of a negative impact in the overall scheme of things
- one ‘money exercise’ for each good muscle group
- two exercises for the lagging body part, pretty much hitting them 4-5 days a week
- was my first approach to it, back when I was still starting out and had about 3 training years under my belt. While it might look good on paper, it sucked. After some time, I had to sacrifice either progress with my good muscles or for my lagging muscle groups.
I also tried to just train my good muscles for maintenance purposes - didn’t really change much.
Approach 2) is not only funnier, but yields more results for me. I feel fresher, have more overall progress and, in the end, end up with a more balanced physique.
Ups:
a) no-brainer approach
b) applicable to both a fat-loss diet and a bulk
Downs:
a) it’s harder on the joints
b) you really have to make the exercises count: intensity is only part of the equation; if you can’t hit a certain muscle group (i.e. exercise) well enough, intensity alone’s not gonna do it
Apparently, I don’t subscribe to the ‘you need to hit a muscle from all possible angles using a plethora of exercies’ school of thought. Maybe due to lack of equipment (homegym luva for about 9 years).
Of course, this, in itself, may be no small reason I acquired a few imbalances 
But in the end, this (and a few serious injuries/mishaps) have forced me to re-learn a lot of stuff in the past years.
Anyway, this is my personal experience and I don’t claim any universal applicability.
In addition to what Stu has written about lat recruitment, I’d like two share these tidbits:
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narrow grip (that’s why I prefer rope attachments or t-bar)
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pronated is shit, neutral is better, supinated is best
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h pulls go to navel area, v pulls to sternum
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pull with your elbows: the only way I could learn it was to seriously lower the load: I’m not a small guy and I had no problem to use 250 - 280 lbs for reps using seated cable rows; but I didn’t start to learn to seriously let my lats do the brunt of the work until I lowered the load to about 150 lbs. This coming from a guy who excelled at weighted chins and pull-ups. Once I got the hang of it, I had no trouble getting back to where I used to be, load-wise.
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funnily, pre-fatigueing didn’t do too much for me compared to the aforementioned steps
[quote]Blackaggar wrote:
[quote]FattyFat wrote:
Generally speaking, I’d first optimize exercise selection and execution (not every muscle group responds the same to a certain rep style). Then, and only then, would I go about employing a higher training frequency approach for the lagging muscle group(s).
Presonally, this is how I handled improving shitty lats (bad grasp of rowing variations: my traps and biceps did the brunt of the work; conversely, I have good bicipites and a yoke, but a ridiculous lat) and tris (didn’t train them in the past).
I improved my lats by
- improving mind-muscle connection (no brainer)
- employing appropriate exercise selection and technique
- upping lat training frequency
- focusing on using a rep ‘style’ most fitting for this muscle (fast concentric, ‘high-quality’ isometric, eccentric as fast as safely possible, ‘snappy’ return to next rep)
In the end, I
- trained my lats 4 times a week
- left my ego at the door, load-wise
- and although I could only use horizontal pulls, I made tremendous progress as opposed to all those years where I additionally had access to vertical pulls
My triceps was kinda easy: I just started to train it, albeit with a pretty high frequency (4-5 times a week).
I’m a firm believer in high training frequency and short training volume, though.
[/quote]
on the times where you trained the muscle like triceps 4x a week what would a workout look like? did you just do one exercise?[/quote]
