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Bent over barbell rows( I do these on the Smith machine, using an aerobic step, helps keeps in a constant range of motion. I do not count the smith machine as any weight, just the plates I put on.

Warmup...12x50,10x50,6x80,3x100
Sets....6x150,8x160,8x160

Close grip V bar pulldowns(no warmup)
Sets...10x100,8x120,6x140,5x150

Wide grip chins
Sets...7xBW,6xBW+10,7xBW+10

Lower pulley cable rows
Sets...10x120,8x140,8x150,8x150

Wide grip lat machine
Sets...10x210,10x210

Traps

Barbell rows
(warmup)...10x185
Sets...8x225,6x245,5x245

Finished with 3 sets of hyperextensions with 25 lb. plate

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