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Simple but effective.
Do a set of chin ups for 4-6 reps with very slow tempo on the lowering phase of the movement (4-5sec). Add extra weight with a weight belt if you need to. With no rest, jump to a seated row machine and do a set of 6 reps then drop the weight and do 6 more reps, then drop the weight again and do 6 more final reps.
Rest 2 minutes and complete 2-3 more times.
I really like the seated row with a good stretch forward through the lats, this is Arnold’s favourite back exercises, I love it too.
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Enjoy the pain.
The Principle of Specificity for Setting Clear Fitness Objective
