Back Workouts require that you push yourself, but make sure not to use your body weight. Instead, focus on the lat muscles that you are trying to train. Make sure to let them do the work throughout your back workouts. Do 3 sets of each exercise. 6-8 reps of each exercise.
This muscle building workout can be done by men or women. People often do back workouts twice a week. You can alternate back workouts with chest workouts, so that you are working a different side of your body each day.