4 sets
15 light barbell row immediately followed by 30 seated banded pull down each arm
12 medium weight barbell row immediately followed by 30 seated banded pull down each arm
10 heavier barbell row immediately followed by 30 seated banded pull down each arm
8 heavy barbell row immediately followed by 30 seated banded pull down each arm
Note: Increase weight on the barbell each set, use a medium band or a band tension that allows you to complete all 30 reps but it feels challenging. Rest 90 seconds between sets.