To Maximize the results and workout only rest 30 to 45 seconds between sets! GOOD LUCK!!!
* 4 sets of pull ups (2 close grip and 2 wide grip) 10 to 15 reps per set
* 4 sets of seated rows 10 to 12 reps
* 3 sets of pull downs (hammer strength or lat pull downs) 8 to 12 reps
* 3 sets of one arm dumbbell rows 8 to 12 reps
* 3 sets of pull ups superseting with stiff arm push downs (do what you can because you will be DONE at this point).
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