Hello. I have a problem that resulted from a bad program with an imbalance of muscle usage with my back and chest. I worked out more volume for my chest, than my back which resulted in a shoulder girdle problem, whereas my shoulders are pulled forwards due to the imbalance in muscle, as my chest muscles pull my shoulders forwards because my back muscles aren't sufficient enough to even them out.

Can anyone please suggest a good program for me to follow? I am looking for a program that has a lot of back workouts, and will have more volume in back than chest, to correct my current imbalance. Thanks.

I'm 21, 170lbs.

That is what happens when you are pressing more than rowing/pull ups

You dont need a specific program. Design your own focusing on primarily back that involves minimum chest exercises, but still works out your chest.

http://www.exrx.net/Lists/ExList/BackWt.html
http://www.exrx.net/Lists/ExList/ShouldWt.html

90% of the problems men have can be fixed by working the muscles they can't see in the mirror.

i made the same mistake.. putting more focus on chest than anything else.. to fix it i started the week working out back first on monday... for about 12 weeks i focused mostly on heavy rows/ pulldowns and pullovers.. and cut bench pressing out my routine and replaced it with dumbell pressing. now im trying to train and build up pullup strength which is way down.. Back consists of large muscles and needs more work than chest so you should always be doing more for it..

https://www.tmuscle.com/free_online_article...FDF834829.hydra

http://www.tmuscle.com/free_online_article..._savers_part_ii

http://www.tmuscle.com/free_online_article...savers_part_iii

It's not just about stronger rear delts, rhomboids and traps, you need to stretch your pecs. You can look up ways to do that but you should stretch them everyday.