lol.. you guys know theory better than me.. respect. i'm just trying to explain through my own experience here. if you guys ever join competition, you might get what i mean.
www.bodybuilding.com, as for me, i do read it and it gives you tons of information in which u have to experience first, then you know wether it is suitable for asia size people. reading only is not enuf. experiences does matter

hmm.. i normally do pull-ups. i forgot the name. before i'm doing my chest on monday, i do pull-ups 12~15 rep X4 set just for warming up. but close grip. both hand close, no gap.

my back routine,
chin-up (but not too wide, i make sure my elbow infornt of my face, lol hard to explain.) 12~15 X 5set

pull-down front wide grip. 12X4
pull-down behind neck wide grip 12X4
seated low pulley 12X4
back flies 10X4

thats all, i do it slowly. thanks for asking. T+1