I got in a good pump this morning. I had a cold end of last week through the weekend, so this was not a hard workout- I'm not trying to throw myself backwards. It was focused and controlled. Here's how it went:
smith machine calf raise: 90-20; 140-20; 190-20; 240-20; 280-20,20
incline hammer strength press: 50-25; 90-15; 140-15; 180-12; 230-12; 280-6
bent over cable fly for upper chest: 70-12; 80-12; 90-10
flat dumbbell press: 50s-15; 60s-12; 70s-12
rope pushdown: 70-20; 100-15; 130-8
lying 1-arm dumbbell extension: 25-12,8,6
...and boom! That was it. I got an excellent pump, with no failure sets and it took about 45 minutes including abbs and calves.
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