[quote]Fletch1986 wrote:
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.