It would take a pretty long post to address all your questions but I'll give a shot . For flaring the lats pull ups are king . do them to the front and try to get your upper chest to the bar . Pulldowns are nowhere as good as pullups . Also stiff arm pulldowns at the cable station are very good . Back work takes a certain finess more than any other and is the reason there are so few great backs . you must try and take your arms and shoulders out of the movement and always squeeze the shoulder blades together at the contracted position of a rep . Train heavy but it's better to take some weight off in order to not use momentum and control the weight . 8 - 10 reps are the sweet spot for most people as 5 is not long enough . Remember it's time under tension for muscle growth and 5 reps is more strength training as the muscle is not under tension long enough . 3 - 4 sets for most exercises is good . Rows , rack pulls , cable rows it all works together . They all create width along with thickness if done properly . Take bent over rows ( my fav ) . Take the bar with no weight and let it hang . Keepng your arms out of it , having them more like hooks lift the weight with the shoulder blades . Think of trying to hold a quarter between the shoulder blades at the top and thats the feel you want . Most guys use their arms and shoulder for back work and that's why they have no back . For delts it's presses for overall mass , seated dumbell , military , standing military . To put the cap on the sides and create that width it's side laterals . Remember to work your rear delts as many guys have none from the side . Again 3-4 sets per exercise and 8 - 10 reps . I hope this makes sence and I'm sure you already know this stuff , just my thoughts
