4. Pullups - Aim for 25 reps. This exercise will strengthen entire back.

5. Pulldowns - 3 sets of 10-15 reps. This exercise will define 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 one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For first couple of weeks complete one set but then add one set each week to a maximum of three. At end of three months you will be ready to move on to more intensive intermediate level exercises.

The best way to achieve this is by keeping same weights on bar and have your training partner do no more than is necessary to allow you to complete up three extra repetitions with good lifting form.

Beginning bodybuilders should avoid forced reps until they have learned good lifting techniques and have prepared their muscles for stresses involved in this particular approach. Intermediate lifters should consider adding forced reps to one exercise in pre-exhaust sequence. Advanced bodybuilders can utilize forced reps based on their own needs and judgement.