For Chest & Back
Here’s a superset that will kick your butt big time: Chins to T-bar rows.
Begin with a set of chins (my preference, however, if you don’t have a spotter to hold your feet or not quite enough strength for six or more reps, go ahead and do front medium-to-wide-grip pulldowns) and do at least six or more reps.
After your last chin/pulldown rep, go immediately to a pre-loaded T-bar and with a grip no further apart than 10-inches, do a set of 6-8 reps. I like doing chins to failure and then begin my first T-bar set with 5-35 pound plates and do 8 reps. I’d then add a 35-pound plate for each following set until I reached 8 or 9 35-pound plates on the T-bar row for 6-8 reps. Get ready for a major pump and butt-kickin’.