Here is a little Back Workout I did with my client Heather:
Starting with reverse grip pull downs
Timing was 2-2-3 which means 2 counts on the way down, 2 count hold and 3 counts on the way up
15 reps
Second exercise in this set was her straight arm pullover (some call it a pull down) 2-2-3 for 15 reps
Third exercise was a seated back row
2-2-3 for 15 reps
4 sets
Second part we only had 2 exercises to not occupy more equipment since we are doing circuits….
Hammer strength low back row.
No timing, just 10 reps each arm and 10 reps together (high volume)
Hammer strength high row 10/10/10
(So the same)
4 sets
Abdominals:
Stability Ball pass over 10 reps
(Passing from arms to feet and back is one reps)
Stability Ball dead bug 10 each
Stability ball rotation 10 each
Crunches keeping feet on ball 20 reps
Repeat 3 times!

https://youtu.be/SNBRngle_4A