Sunday Routine: Super Chest & Back

So I decided to dust the cob webs off of my Fitocracy account and post this past Sundays routine. If interested follow me I will try and post more workouts as much as possible.
Cable Crossover:

• 50 lb x 12 reps (+11 pts)
• 70 lb x 10 reps (+12 pts)
• 90 lb x 8 reps (+13 pts)
• 35 lb x 12 reps (+10 pts)
• 45 lb x 12 reps (+10 pts)
• 65 lb x 10 reps (+12 pts)
• I always start off with a light weight to warm the muscles up and get blood into the area. This is usually how I start my chest routines. Now starting with the 4th set positioning the pulleys below me knees I focus on more of the lower chest and where it attaches into the sternum.

• Pull-Up:
  • 5 reps (+33 pts)
  • 5 reps (+33 pts)
  • 5 reps (+33 pts)
  • 5 reps (+33 pts)
  • 5 reps (+33 pts)
  • 5 reps (+33 pts)
  • This is usually a super set in with the cable crossovers. In between each set I do as many as I can.
• Dumbbell Bench Press:
  • 50 lb x 12 reps (+83 pts)
  • 70 lb x 10 reps (+102 pts)
  • 90 lb x 6 reps (+108 pts)
  • I pretty much focus on stretching the chest and fully contracting at the top of the movement. after each set I superset with a bent over barbell row.
• Bent Over Barbell Row:
  • 70 lb x 12 reps (+29 pts)
  • 90 lb x 12 reps (+33 pts)
  • 110 lb x 10 reps (+37 pts)
  • 120 lb x 10 reps (+39 pts)
  • 120 lb x 10 reps (+39 pts)
  • 120 lb x 10 reps (+39 pts)
  • The first three sets are super sets of in between the dumbbell bench presses.
• Incline Dumbbell Bench Press:
  • 60 lb x 12 reps (+84 pts)
  • 70 lb x 10 reps (+91 pts)
  • 80 lb x 8 reps (+96 pts)
  • these are done prior to set 4,5,6 barbell row super sets.
• Dips - Chest Version:
  • 10 reps (+50 pts)
  • 10 reps (+50 pts)
  • 10 reps (+50 pts)
  • 8 reps (+38 pts)
  • 8 reps (+38 pts)
  • 8 reps (+38 pts)
  • All the way down and back up with these right here. I super set with a T-Bar row.
• T-Bar Row:
  • 45 lb x 12 reps (+24 pts)
  • 90 lb x 10 reps (+32 pts)
  • 115 lb x 10 reps (+38 pts)
  • 135 lb x 10 reps (+43 pts)
  • 180 lb x 10 reps (+59 pts)
  • 205 lb x 10 reps (+70 pts)
  • Since my gym doesnt have a T-Bar I substitute by using a V-Bar with a 50 pound barbell. Place the weight on one end and hook the V-Bar underneath and go to work.
• Wide-Grip Lat Pulldown:
  • 120 lb x 12 reps (+36 pts)
  • 150 lb x 10 reps (+43 pts)
  • 170 lb x 8 reps (+47 pts)
  • 190 lb x 6 reps (+50 pts)
  • 220 lb x 4 reps (+53 pts)
  • Contract those lats pinch those scaps. I usually super set with push ups.
• Push-Up:
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • My superset after my pulldowns