From A Bodybuilder's Perspective One Of The Most Important Body Areas Is The Back. Not Only Can It Be Visually Impressive But A Strong Back Is Essential For Intensive Training And Day To Day Living. In Bodybuilding You Are Aiming For Three Things With Regard To Developing The Back Muscles:- Thickness Of The Upper Back (traps).- Wide Lats.- Highly Defined Lower Back (spinal Erectors And Lower Lats).As A Beginner There Are Five Essential Exercises For Developing These Muscles Quickly:1. Dumbbell Shrugs - 3 Sets Of 10-15 Reps. This Exercise Will Develop The Traps.2. Seated V-bar Cable Rows - 3 Sets Of 10-15 Reps. This Exercise Will Develop The Mid Upper Back.3. Bent Over Barbell Rows - 3 Sets Of 10-15 Reps. This Exercise Will Add Thickness To The Upper Back.4. Pullups - Aim For 25 Reps. This Exercise Will Strengthen The Entire Back.5. Pulldowns - 3 Sets Of 10-15 Reps. This Exercise Will Define The Lats.As With All Exercises You Need To Take Care In Scheduling Specific Body Parts. To Begin With You Should Incorporate Your Back Exercises Into A Program Similar To The One Suggested Below:Day 1: Biceps, Back, AbsDay 2: Hamstrings, Shoulders, AbsDay 3: Quads, Forearms, CalvesDay 4: Triceps, Chest, AbsFor The First Couple Of Weeks Complete One Set But Then Add One Set Each Week To A Maximum Of Three. At The End Of Three Months You Will Be Ready To Move On To More Intensive Intermediate Level Exercises.
