The Gymnast Extended – Set Back Routine

The Gymnast’s Extended-Set Back Routine – Many athletes and bodybuilders who claim that they can never really “feel” their lats will be “feeling” them for several days after this program. I must warn you that this is an advanced routine. You need to be able to perform at least 12 shoulder-width supinated chins in strict form before you tackle this workout.
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As a reminder, “pull-up” refers to the pronated grip (hands facing away from you) and “chin-up” refers to the supinated grip (palms facing back toward you):
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1. Wide-grip pull-ups, as many reps as possible. Rest for 10 seconds.
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2. Medium-grip pull-ups, as many reps as possible. Rest for 10 seconds.
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3. Now switch your grip around and do medium-grip chin-ups, as many reps as possible. Rest for 10 seconds.
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4. Narrow-grip chin-ups, as many reps as possible. Rest for 3 minutes.
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Go through this whole routine 3 times.