Upper Back

Note: If you aren't in good enough shape to get a good pump going from wide-grip chins, then follow them up a few sets of lat pulldowns. Wide-grip Chins are hard because the minimum weight available is your own bodyweight.  Lat Pulldowns allow you to use less than your bodyweight, so you can do more full reps.  In other words, do not do the lat pulldowns if you are able to handle wide-grip chins.  And if you can't handle them, do a few sets of each.

Beginner

*Chin Ups				   2-3/to failure
Wide-Grip Lat Pulldowns			   2-3/15, 12, 10
*Bent-Over Barbell Rows   		   3-4/15, 12, 10, 10

Intermediate: Mass

*Wide-Grip Chins (weighted if possible)           3-5/to failure
Lat Pulldowns				   2-3/12, 10, 8
*Bent-Over Rows				   4/10, 8, 6, 6
T-Bar Rows				   3-4/10, 8, 6, 6

Other exercises for mass: Close or medium grip chins, close or medium grip pulldowns, dumbbell rows

Intermediate: Definition

*Wide-Grip Chins			   3-5/to failure
Bent-Over Rows				   3-5/20, 15, 12, 10, 8
Seated Cable Rows			   2-4/15, 12, 10, 8

Other Exercises: Close or Medium Grip Chins, Close or Medium Grip Pulldowns, Dumbbell Rows, Dumbbell, Barbell, or Machine Pullovers, One-arm Cable Rows, and Nautilus Row Machines are also great for isolation.