3 sets
Set 1 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 24 chest supported dumbbell row
Set 2 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 20 chest supported dumbbell row
Set 3 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 16 chest supported dumbbell row
Note: If doing banded seated row, use a medium band tension. Increase the weight each set only on the chest supported rows. Rest 90 seconds between sets.