My issue is that my chest, delts, lats and rotator cuffs are strong and my mid back, rear delts, traps (High, mid and lower) are weak. This caused my shoulders to roll forward causing my chest, lats, serratus to be super tight, traveling to my neck.

Likely if you have a desk job and just train jiu jitsu this is or will be an issue for you.

My plan was to not work my lats, chest or delts (other than rear) and strengthen what was weak plus my legs.  Working on deadlifts got rid of chronic tightness in my hamstrings and squats are helping my hips which can also mess up your shoulders and neck.  Stretch the shit out of my neck, lats, rotator cuffs and rhomboids. 

I only this week after 2 months added neck work because I wanted to make sure my shoulders were no longer rounded before strengthening it, and I eventually will add bench and abs in somewhere and less work on my back and neck once I begin to plateau in those areas.

Monday:

3 Back exercises: https://www.youtube.com/watch?v=5j8G_Fwd60Q
TYWL's:  https://www.youtube.com/watch?v=zZJwUSHo5Ak
Shrugs with dumb bells https://www.youtube.com/watch?v=sNnhjJt6Wdk

Stretch rotator cuffs:  
https://www.youtube.com/watch?v=K938ohitkWo
https://www.youtube.com/watch?v=J9yRiOeVvIM
https://www.youtube.com/watch?v=kL3cIDFUafU

Stretch rhomboids: 
https://www.youtube.com/watch?v=dNOMmQARQTQ

Roller out seratus

https://www.youtube.com/watch?v=EOYgXEE5IGk

Tuesday:
Squats 5x5 https://www.youtube.com/watch?v=NyurfaXwJcw
Shoulder press, arnold presses
Neck https://www.youtube.com/watch?v=wjiZaCJ6tCA

Some worth watching videos:
"Fix shoulder pain" https://www.youtube.com/watch?v=HzlbX14opvg

Wednesday:  Same as Monday

Thursday:
Deadlifts 5x5  https://www.youtube.com/watch?v=UyRiw2b8yI4
Shoulder press, arnold press
Neck

Friday: Same as Monday