I got in a great back pump this afternoon- though I was working around a kinked neck. The focus was on just pumping as much blood in the muscle as I could in a very controlled, focused manor. Here's what I did:
Nautilus uni-lateral pulldown: 50-20; 90-15; 180-12; 230-12; 280-12; 330-8
seated double D handle row: 130-12; 160-12; 190-8
close-under-hand-pulldown: 180-10,12
1 set incline dumbbell row, 1 set machine row and 1 set standing rope row to fill the lats with blood.
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