5 sets of
20 wide grip lat pull downs (start with medium weight) with 1 second hold at the bottom of pull and 2 second slow count on way back up each rep, immediately follow with 20 seated rows.

Note: Start with a medium weight on the lat pull downs if using a lat machine at the gym. Increase the weight each set. If using the band use a heavy tension band. For the seated row use a medium tension band or if at the gym use the seated rowing machine. Keep the weight moderate since you are getting heavy on the lat pull down. Rest 90 seconds between sets.