Well, mostly I'm a mass blast back person, cuz I feel my back lags. But, if I want to get a really great pump, I do the following workout.

Wide grip pull downs to chest - 2 x 15 warmup, 3 x 12
Bent over dumbbell rows - 4 x 15
One arm dumbbell rows 4 x 12
Dumbbell pullover 3 x 12

I work pretty quickly, resting about one minute between sets and concentrate on totally "feeling" the muscle I'm working and maintaining proper form. I especially love the pullover as it make me feel like I'm sprouting wings. :-)

Wide grip pulldowns - Look forward or upward and smoothly pull the bar until your hands are at your upper chest or a little lower, according to wrist and shoulder comfort. During the pulldown, lean back slightly but never round your back. Pause briefly in the contracted position and then let your arms straighten under full control.

Prone dumbbell rows - Place bench in a 45 degree angle. Lay face down on the bench and grip the dumbbells. Pull the dumbbells up as high as possible and squeeze shoulder blades together at the top. Hold for a second and lower dumbbells to starting position.

One arm dumbbell rows - Place left knee and entire lower left leg on horizontal bench. Bend that arm slightly as you bend at your hips until your upper body is almost parallel to the floor. With a dumbbell on the floor below your right shoulder, keep your right leg almost straight and positioned to the rear and out of the way. Grab the dumbbell from the floor with right hand and, keeping your elbow in, pull the dumbbell until it touches your right hip. Pull in an arc and not straight up, and with control. Hold the top position for a second, squeezing shoulder blades together, and lower to start.

Dumbbell pullovers - Using a regular flat bench as an elevated support you lie with you upper back on the bench and your feet on the floor. Hold a dumbbell with both hands at one end. From here you lower the weight in a semi-circle pattern back and over your head — keeping your arms bent at the elbows. Stretch at the bottom of the movement as much as possible. Then raise the weight back up to the starting position.

Lauri

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