For the back, wide-front pull-ups will hit your lats the hardest, whereas a chin-up will recruit your trapezius and your biceps a little more heavily than the standard pull-up. To understand how your triceps are involved, try straightening your arm.
My workout consists of the following: 4 times a week.
Bodybuilders use (for ease of calculation) 1g per lb of bodyweight.
If all that fails, find a reason that will motivate you and keep it foremost in the mind, have a picture on hand to motivate you, or a weight goal etc, look back at your accomplishments since you first began...
Nothing grows my biceps better than DB curls, on arm at a time.
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