The Gymnast's Extended Set Back Routine

This routine is for the advanced trainee only, it is inspired by the routines that Olympic gymnasts do to condition their enormous backs. You must be able to do 12 strict form shoulder width supinated chins, to do this routine.

1. Wide grip Pull-ups , as many reps as possible
2. 10 seconds rest pause
3. Medium grip Pull-ups , as many reps as possible
4. 10 seconds rest pause
5. Medium grip Chin-ups , as many reps as possible
6. 10 seconds rest pause
7. Narrow grip Chin-ups
8. Rest 3 minutes
9. Repeat steps 1 to 8 twice, cry and curse me.